Search eStore by Item Number or Keyword (For Best Results Enter One Item Number or Keyword)     
      BFS Home      Magazine Archives Account Login       Shopping Cart       Check Out       Help      

RECEIVE FREE SHIPPING ON QUALIFYING ORDERS*: 0118FFSM

Go to BFS Home Page image-BFS Banner

Brain Training and Sports

Train "True Agility" with increased cognitive decision making skills via BrainHQ and Sports.
Cognitive Conditioning: Players and coaches are coming to appreciate that cognitive conditioning is as important as physical conditioning....read more.
Science and Brain Training
More than 100 published scientific papers show the benefits of BrainHQ exercises and assessments. ...Read More

2017 BFS Magazines Free

2018 March Download - Playing up at Athens!
Weight Room Certification

Magazine Archives
Submit a Magazine Story

BFS Newsletter

View this weeks news and promotions, and sign up for our email list!

We are BFS

Find BFS Reps in Your Region

Satisfied Clients

View our Satisfied Customer and Client List

BFS Downloads

Find All your Download Needs here. From Training Documents to Custom Order Forms.

BFS Newsletter

Get weekly updates with motivation and success stories as well as current promotions!

Subscribe to CoachBFS on YouTube for updates and training tips

 
FINANCING AVAILABLE
BFS Partners
with Allstate Capital.

Working with a fixed municipal budget it can be almost impossible to make dramatic changes in a short time.
Call to learn more
800-628-9737
Home Gym Financing.
BFS is proud to work with Key Bank to get your dream gym started!
0% for 15 Months Financing Available on your BFS Home Gym!
KeyBank Latitudes M MasterCard®
Call to learn more
800-628-9737

Contact BFS
Bigger Faster Stonger Inc.

Call 800-628-9737
Utah 801-974-0460

Info@bfsmail.com



Bigger Faster Stronger, Inc., Sportswear  Retail, Salt Lake City, UT
Click to Verify BBB
accreditation and to
see a BBB report

  Printer Friendly Version

Lateral Plyometrics
With the New BFS Plyoramp
By Dr. Greg Shepard
Published: Summer 2003

Plyometrics are integral to a top athletic training program. Most plyo drills are performed moving forward, which produces great results but, as you think about it, is still insufficient. All team sports require that athletes move quickly and explosively not just forward but also laterally (and sometimes backward) as well. So it just makes sense to include lateral plyometrics in your complete plyo package. BFS has the perfect ticket: the BFS Plyo Ramp.
Drill 1 - Jump Right
Stand in the middle of the BFS Plyo Ramp and jump quickly to the right ramp (Figure 1) and back to the middle. Repeat quickly for a total of five reps.
Drill 2 - Up & Back
Stand in the middle again and jump quickly to the front ramp (Figure 2) and back to the middle. Repeat quickly for a total of five reps.
Drill 3 - Jump Left
Once again stand in the middle and jump quickly to the left ramp (Figure 3) and back to the middle. Repeat quickly for a total of five reps
Drill 4 - Side-to-Side
Start in the middle and jump quickly to the right ramp, then back to the middle; now to the left ramp and finally back again to the middle (Figure 4). Repeat quickly for a total of five reps.
Drill 5 - Around the World
Again start in the middle and go in the following sequence: right ramp, middle, forward ramp, middle, left ramp, middle, front ramp and back to the middle. Repeat quickly for a total of five reps.
Drill 6 - Quarter Eagle: Start by facing the right ramp (Figure 6) and jump quickly forward to the right ramp (Figure 7) and pop back to the starting position (Figure 6). Now do a quarter turn facing the middle ramp and pop to the front ramp and back (Figure 2). Next, do a quarter trun to the left and jump to the left ramp (Figure 8) and back. Finally, do a quarter turn back to the middle and jump to the front ramp again and back. Then quarter turn back to the starting position (Figure 6). Repeat quickly for a total of five reps.
Athletes love the BFS Plyo Ramp. You can do five reps on all six drills in less than two minutes once you get the hang of it. Get an edge with lateral plyometrics—and just hope your competition doesn’t find out about these great drills in time for the next sport season.

Check your BFS Total Program book for specifics on performing plyo drills twice per week during the off-season and as time permits during the season. A complete plyometric program should include bounding or skip drills followed by plyometric box jumping. Testing of every athlete’s vertical jump and standing long jump should be done once or twice per month.



Figure #1
Figure #2
Figure #3
Figure #4
Figure #5
Figure #6
Figure #7
Figure #8
Return to Keyword Search Results for Keyword:  "Plyometric"

BFS has an A+ Rating with the BBB.
Click Here or on the BBB Logo to the Left to See Report.

Go to About BFS Page Go to BFS Calendar Go to Magazine Subscription Page Careers Home
Link Your School to BFS! Subscribe to the Quote of the Day by Email! Use RSS to Stay Current with the BFS Blog FREE SERVICE! Go to Request a Catolog Page
FREE SERVICE! Go to Downloads Page Go to the BFS Website Map Page Go to Contact BFS Page Go to Privacy Statement Page

FAX 1-801-975-1159 Toll Free 1-800-628-9737 Email BFS with Your Comments
All Content © 2010 Bigger Faster Stronger Incorporated All Rights Reserved