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Agility and Plyometrics Training



  Do you trip over your feet when you run? Have trouble with the jump rope? Can’t jump to the pull-up bar? Is our dynamic warm-up before class often an “I’m going to look like a complete ass” experience? Then have no fear, starting this Saturday after the Team WOD, we will be starting a 6-week Agility and Plyometrics workshop!   ($10 for members. $75 for non-members). Each class will be at least an hour. First, let’s look at some definitions… Plyometrics, also known as "jump training" or "plyos", are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. Agility, or nimbleness, is the ability to change the body's position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.  

 

  We will be performing drills and exercises designed to produce fast, powerful movements and improve the functions of the nervous system. This will not only increase your athletic performance, but will challenge your motor skills and intellectual capacity. With the occasional exception of a light object (ball, disc, Frisbee, etc) now and again, these sessions will mostly involve using your body in space in a variety of ways with the goal of making you more powerful, explosive, and coordinated!   SPEED – distance traveled per unit of time STRENGTH – maximal force output POWER – rapid force development POWER IS THE COMBINED EFFORTS OF SPEED AND STRENGTH!! In Crossfit, and in sports, horsepower is king. Without well-conditioned and well-trained fast-twitch muscles, you will move slowly. (i.e. “I suck at Olympic lifting and I can’t drop under the bar!”) And, you will probably get caught by Zombies in the inevitable apocalypse. AIN’T NOBODY GOT TIME FOR THAT! I can’t guarantee that you will be able to run a sub 10 second 100m dash. You still may not be able to do a great cartwheel…BOTH WAYS!  And your grandmother may still be able to school you in basketball. But, I can guarantee you will see some huge improvements in your ability to perform several movements, inside and outside of the gym. We will be using the full resources of the park as well—grass, sand, and trails. I also expect to include a variety of games in our classes too.  Remember, all squats and no play makes you a dull person.