Plyometric jumping exercises
Big benefits, big risks
Plyometric jumping exercises are used by many training and conditioning coaches to increase athlete speed and agility. Unfortunately, these drills also carry substantial injury risk. Fortunately, PowerCranks offer an injury free alternative. As we were told by a former Canadian national level hurdler, "When my coach added plyometrics to my training I had my best speed ever. Unfortunately, I was always injured also. PowerCranks is like those plyometric drills without the injury risk. I wish I had these when I was younger."
If you are in a speed position you probably are interested in improving that speed, improving your ability to change direction, and improving you ability to pull out of tackles (if you are an offensive player). Running speed is limited by how good your form is (how much energy it takes to move your legs) and the weakest muscle in that link. PowerCranks work by working on a more efficient "natural" running coordination while making sure that all the muscles are trained equally to eliminate that "weakest" link aspect of your running limiter. The improved muscle balance will also make you less prone to non-contact injury.
How might they be used?
Running speed will be improved by doing high cadence work, both at very low resistance (to emphasize leg speed and explosive accelerations) and at high resistance to emphasize power. Get to above your running cadence and maintain for 10-12 seconds, as one might do during a play.
Core endurance is emphasized by doing endurance work, 20-30 minutes of constant pedaling 3 times a week until achieved then once a week for maintenance.
Core strength is emphasized by single leg or dual leg pedaling at high resistance.