[TheMichaelDude]

Hey everyone. I've decided to do a small little workout guide for anyone who's interested. It requires no equipment and you can choose how much you want to do. This is my first guide also.

I'm in the soccer academy at my school and we do this "Warm-up" every Friday. It's really hard when you first start and I can't believe it's a warm-up but here goes.

Also, I'm not the best at explaining things so sorry if it confuzzles you and I am doing this by memory so I might miss some things but I'll add stuff later if need be and I might put things in the wrong order so bear with me.

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Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purposes of improving performance in a specific sport or activity (In this case BBoying). Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, throw farther or hit harder, depending on the desired training goal.


There are sets with multiple exercises but since I don't remember everything there will only be 3 sets. Each exercise is supposed to be done one after another with a 30 second break in between each set. At the start though you can stretch the rest times since it gets very tiring for people with bad endurance.

Make sure to stretch and do a small jog maybe to warm up.

The 9 square pattern: Now this is easier in the gym where there are small square tiles. You might have to imagine the squares on the ground in front of you. There will be one big square with imaginary mini squares inside the bigger one with a row of 3 and a column of 3. 1 Square will be the top left corner, 2 square will be in the middle column at the top, 3 square will be top RIGHT corner, 4 will be the left side middle row, 5 will be the very middle square, 6 will be the right square middle row, 7 will be bottom left, 8 will be bottom middle, and 9 will be bottom right. They are like telephone numbers on the ground or your "Num Pad" on your keyboard (Thanks [Sikk]). You can also make/draw the squares out/on of cardboard (Thanks niehc)

Originally Posted by Death Jester Not all of those are plyometrics, right? I don't think crunches are. Okay, lemme see if I can help add to this guide. A plyometric I learned in basketball which you can add to your guide was what we called burpies. You basically do this: 1. go down in pushup position 2. do one FAST push up 3. jump your legs in so you're now squatting 4. jump fast and throw your arms high into the air, reach as high as you can 5. land back in a squat, kick legs back out into pushup position 6. rinse and repeat. This, like step-jumping, builds calf muscle for fast, powerful bursts in jumps and sprints. A friend of mine had been doing these and step-jumps since 6th grade. He's 5'6 and can dunk college hoops. As for the squares... (One sec, editing) [CODE] ---------------- | 1 | 2 | 3 | ---------------- | 4 | 5 | 6 | ---------------- | 7 | 8 | 9 | ---------------- [/CODE]

(Thank you Death Jester for this informative snippet.)



Now that probably confuses you but if it doesn't good job lol. I might make a picture later, this is a rushed guide.

You will use the 9 square pattern at the start of every set.


Set 1

The Star Pattern: Stand with your feet and knees together. Look at your 9 square pattern and start on square 5. The star pattern you will follow will be

5>1>5>3>5>7>5>9>5 .

You will repeat that as fast as you can trying to land in the "Squares" for 30 seconds.

Crunches: Most people do these but they do 'em wrong. Lay on your back with your legs up and knees bent. Put your hands either by your head or behind your ears. DON'T put them under your head. For 30 seconds touch your right elbow to your left knee and left elbow to your right knee. Repeat till time's done.

Squat jumps: This one's pretty straight forward. Get into a squat position which means you're crouching down with your back straight and knees bent but not going all the way to the ground. Jump as high as you can and hit your knees to your chest. When you land you should be catching yourself back into the squat position. Repeat for one minute.

Take a 30 second break.

Set 2

Z pattern: Get into your 9 square pattern and start on 5 again. Your pattern will follow as...

5>1>2>3>5>7>8>9>5 . Make it look like a Z.

Again, repeat as fast as you can for 30 seconds.

V sits: Lay down on your back. Now bring your legs up off the ground maybe a half a foot or more and keep them straight and bring your back off the ground and sit in the shape of a "V" (Duh!). This is the "V" sit position

Now start in the "V" position and bring your hands to your toes and back down. Don't land flat on your back and don't let your feet touch the ground. Repeat this for 30 seconds.

One legged squat jumps: Exactly like the squat jumps from Set 1 except guess what? You're doing ONE leg now. Do each leg for 30 seconds.

Take a 30 second break

Set 3

Around the Horn: Get int your 9 square pattern and again, start on square 5. You're pattern will follow as...

1>5>2>3>4>5>6>5>7>5>8>5>9>5 .

Repeat as fast as you can for 30 seconds.

Planks: For planks you're going to get on your stomach and hold yourself up with your forearms with your elbow bent at 90 degrees and your forearms straight on the ground. Make sure your back is straight like a plank and you're on your toes. Hold this for 1 minute. Then do your left arm for 30 seconds and your right arm for 30 seconds. Make sure to use your "Core" which is your midsection like the abs and stuff.

Jump rope hops: This one's easy. Get into a spot and bring your legs and toes together like you do in the 9 square pattern. Now do small bunny hops as FAST AS YOU CAN. Do 100 of these or do 20-30 seconds of them. You should feel it in your calfs after.

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OK. Now since I don't remember EVERYTHING or in the right order. Here are a list of the other exercises I know from the warm-up which you can use to mix up the sets or just do these separately.

2 square hops: Find a space and start like you're going to do the Jump rope hops. JUmp from side to side and imagine 2 squares right beside each other. You're jumping from 1 to 2 to 1 to 2 etc. and again as fast as you can for 30 seconds.

Bicycle: Lay on your back in the Crunching position. Bring your left knee to your right elbow. You're going to pretend like you're pedaling a bike and switch from left knee to right elbow to left elbow and right knee as fast as you can for 30 seconds.

Superman: Lay on your stomach with arms spread and legs spread a bit. You're going to arch your back and bring your head and your legs up and pretend you're superman. Do these lifts 15 times but hold on the last time for 30 seconds.

Leg lifts: Lay on your back with your hands beside your butt and with your butt off the ground lift both your legs up so you're in a somewhat 90 degree position. You're going to bring one leg down but not touch the ground and bring it back up. Repeat and switch legs for 1 minute.

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Well there's my guide. Hope it helps some of you xD. Things can be switch around for your liking. We usually do 30 seconds a lot though.

Any questions, just PM, E-mail, or Comment. Thanks and have fun!

[TheMichaelDude]

24 views and no reply? No one likes me guide? >.<

[flying_steps]

its gangster...but we have no access to..these..."SQUARES" you speak of...

[TheMichaelDude]

Ya I'ma re-word that. I meant you have to imagine them on the ground in front of you. Like a big 3X3 square.

[TheMichaelDude]

Comment on me!!! Make this popularz lol!

Edited some of the wording to be easier on the mind.

[[Sikk]]

The squares are like buttons on a telephone. Like the keys on the right side of your keyboard.

[MeowMixMan]

your in a soccer academy?


what position do you play yo?

[niehc]

I like it
you can make those squares with cardboard

[Bboy-Rolla]

well nice excersise guide

[Freshbenares]

Make ze Über Guide even MORe Übernatet vith Piktures !!!1111eleven

No serious i like it... Keep it Real Cracka ^^

[TheMichaelDude]

Updated May 28th with new info and small ideas.

Originally Posted by MeowMixMan your in a soccer academy? what position do you play yo?

I usually play defense but I'm an all around player mostly.

I luv'z major bumps.

[Shadowflame]

dude i
m lost... what do u do for the patterns u give? like in the first set do u do the crunches in square 5 and trhne do them on square 1 then do them again on square 5 or what?

[Death Jester]

Not all of those are plyometrics, right? I don't think crunches are.

Okay, lemme see if I can help add to this guide.

A plyometric I learned in basketball which you can add to your guide was what we called burpies.

You basically do this:
1. go down in pushup position
2. do one FAST push up
3. jump your legs in so you're now squatting
4. jump fast and throw your arms high into the air, reach as high as you can
5. land back in a squat, kick legs back out into pushup position
6. rinse and repeat.

This, like step-jumping, builds calf muscle for fast, powerful bursts in jumps and sprints. A friend of mine had been doing these and step-jumps since 6th grade. He's 5'6 and can dunk college hoops.

As for the squares... (One sec, editing)

[CODE]
----------------
| 1 | 2 | 3 |
----------------
| 4 | 5 | 6 |
----------------
| 7 | 8 | 9 |
----------------
[/CODE]

There. Copy and paste that into your guide using the [code] tags.

[krypta]

for the nine squares..what do you do with the patterns?

[bboyk00]

I like your guide. I still dont get the concept of the V sits.

But for the 9 squares, do you hop around the numbers with both feet together?