Liketso tsa plyometric, tseo hape li 'nileng tsa bitsoa "ho qeta ho ikoetlisa," li phatloha ka ho feteletseng tse thusang ho haha matla, matla le ho potlakisa. Letoto la lipapali tsa plyometric tse latelang li etselitsoe ho matlafatsa mesifa e sireletsang lengole, ho theola kotsi ea ho ntša kotsi ho motsoako o kotsing ea ho tsoa kotsi-e leng sephahla sa mahlakoreng a marang-rang (ACL).
Ho etsa lisebelisuoa tsena ka mokhoa o sireletsehileng, mokhoa ona ke oa bohlokoa-haholo-holo kamoo u ka lulang kateng: Softly amohela boima ba hao libaleng tsa maoto a hao pele, ebe u khutlela serethe butle-butle ha u ntse u khumama ka mangole 'me letheka le otlolohile.
Ha e le lisebelisoa, ntho e le 'ngoe feela eo u tla e hloka ke cone ea boikoetliso ba lisenthimithara tse 6 (kapa ntho e' ngoe e ka bapisoang le boholo). O ka reka li-cones ka marang-rang kapa mabenkeleng a lipapali. Etsa liketsahalo tse 20 tsa phetoho ka 'ngoe. U lokela ho khona ho tlatsa kemiso eohle ka tlase ho hora. 'Me haeba nako leha e le efe nakong eo u tloaetseng ho utloa bohloko, ema hang-hang.
Li-Hops Lateral Ho feta Cone
Morero: Eketsa matla / matla a totobatsang taolo ea neuromuscular
- Ema ka letsohong le letona la khoele ea 6-inch
- Hop ka lehlakoreng le ka ho le letšehali holim'a pono
- Hang hang ha u se u hloekisitse khoepe 'me maoto ka bobeli a amme fatše, u li tšela ka thōko le ka ho le letona
- Pheta-pheta tse 20 tse tsoelang pele
Tsoela pele / Likhopo Tse ka morao ho feta Tloaelo
Morero: Eketsa matla / matla a totobatsang taolo ea neuromuscular
- Hopola holim'a khalase, u theohe ka bonolo holim'a libolo tsa maoto a hao mme u khumama ka lengole
- Hang ha maoto a mabeli a theoha ka pel'a setuloana, khutlela morao ho eona, e le hlokolosi hore u se ke ua khumama ka mangole morao e le hore u otlolle-ka mantsoe a mang, u lule u khumame ka mangole
- Pheta pheta-pheta bakeng sa ho khutlela morao.
Lejoe le le Leng le le Monyenyane le Hops Ka Sekhahla
Morero: Eketsa matla / matla a totobatsang taolo ea neuromuscular
- Hopola khoepe ka leoto la hau le letona
- Hang ha u fihla fatše, otla ka morao holim'a khopo, u lule u khumama ka mangole
- Tsoela pele ho khutlela morao le ho feta holim'a khohlopo u sebelisa leoto la hao le letona bakeng sa ho khutlela morao
- Pheta ka leoto le letšehali
Ho fofa ka holimo ho na le lihlooho
Morero: Eketsa bophahamo ba leqheka le otlolohileng
- Emela matsoho a hao ka lehlakoreng la hao
- U khumama ka mangole 'me u suthele ka maoto a hao ho otla ka ho toba
- Lula holim'a libolo tsa maoto a mabeli, u khumama mangole hanyane, ebe u khutlela serethe e le hore leoto la hao le nke boima ba 'mele oa hau
- Pheta ka makhetlo a 20
Lisekere li Jump
Morero: Eketsa matla le matla a ho fofa ka mahlakoreng
- Ho tloha boemong bo emeng, kenella pele u kenelle ka leoto la hao le letona, u be hlokolosi hore u lule u khumametse mangole-ka mantsoe a mang, u se ke ua lumella hore lengole la hau le fetele ka ntle ho maoto a hao
- Ho tloha ka marulelong, suthela ka leoto la hao le letona 'me u tsamaise leoto la hao le letšehali ka lehlakoreng leo leoto la hao le letšehali le leng ka pele mme leoto la hao le letona le khutlile
- Tsoela pele ho fokotsa, ho fetola maoto, bakeng sa ho pheta-pheta 20
Mohloli:
Lenaneo la PEP, Santa Monica Setsi sa Lipatlisiso ka Meriana ea Meriana, la 3 Mphalane 2016.