PLYOMETRICS POWER UP ATHLETES’ GAME If you’ve visited a gym or fitness center recently, you may have noticed people hopping on and off large boxes or crouching and pouncing like tigers. These fitness fans are engaging in plyometrics, or jump training, an increasingly popular strength-training and injury-prevention regimen. JUMP START
stops, pivoting, and changing direction. This exercise can help prevent injuries to the ACL and ankle by improving young athletes’ balance and biomechanics. Plyometric exercise is also useful in the late stages of rehabilitation of athletes with knee and ankle injuries. Starting slow is essential to preventing injuries, however. Proper form and recovery are critical. Beginners should start with low-impact versions of these exercises and move
Plyometric exercise is an explosive, jump-based type of workout that improves leg and core muscle strength and increases power and speed. Originally developed to train Olympic track and field athletes in the 1970s, plyometrics today are being used by athletes and weekend warriors in a wide variety of sports. When performed correctly, plyometrics can improve vertical jumps and ability in athletes in soccer, lacrosse, basketball, football, volleyball, and other team sports. However, plyometric exercise places considerable strain on bones and joints. Supervision by a physical therapist is essential to ensure proper form and correct landings to avoid injuries. Beginners should undertake only carefully paced, low-intensity movements to build strength gradually.
up gradually to more advanced jumps. People with bone or joint problems, or who are in poor
physical condition, should not attempt plyometrics.
If you are interested in improving your back, hip, and core strength and preventing injuries during fast-paced team sports, contact us today for an individualized assessment. We will help you develop a program that is perfectly suited to your current level of fitness and strength and future goals!
Plyometrics are an accepted part of injury prevention programs, especially for preteens and teens in team sports that require a lot of sudden starts and
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EXTRA-CRISPY RANCH CHICKEN CUTLETS
Inspired by TheCookieRookie.com
Ingredients • Olive oil •
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1 cup panko breadcrumbs
4 boneless, skinless chicken breasts Kosher salt and freshly ground black pepper, to taste
1/2 cup freshly grated Parmesan cheese 1 oz ranch seasoning, store-bought (1 packet) or homemade
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3/4 cup flour
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Cooking spray
2 large eggs, beaten
Directions 1. Preheat oven to 375 F. Grease a 9x13-inch baking pan with olive oil and set aside. 2. Season both sides of chicken breasts with salt and pepper. 3. Set out three shallow bowls. In the first, combine flour and a pinch of salt and pepper. Add the eggs to the second bowl. Mix panko, Parmesan, and ranch seasoning mix in the third bowl. 4. For coating, dip seasoned chicken breasts in flour, coating both sides. Then, dip the chicken in the beaten eggs and, finally, the panko mixture. 5. Place each coated chicken breast in the prepared baking dish. 6. Spray the tops of the chicken with cooking spray. 7. Bake for 30 minutes, or until the chicken reaches 165 F and is golden brown.
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