correction.
But
it
is
its
ability
to
enhance
the
speed
of
muscular
contraction
that
makes
the
Shuttle
Recovery
unique.
WHEN
TO
START
The
following
are
recommended
guidelines
for
determining
your
ability
to
do
plyometrics
safely:
You
may
even
require
a
preparatory
program
for
some
weeks
before
you
can
begin
aggressive
plyometrics.
LOWER
BODY
PLYOMETRICS
You
should
be
at
least
able
to
push
your
body
weight
on
a
leg
press.
Jump
rope
for
30
seconds
continuously
or
perform
a
horizontal
jump
equal
to
your
height
from
a
standing
start.
UPPER
BODY
PLYOMETRICS
The
ability
to
perform
five
Military
push
ups
is
a
reasonable
guideline
for
readiness
to
commence
upper
body
plyometrics.
(To
perform
a
military
push
up
put
your
hands
in
the
same
position
as
a
regular
pushup
and
keep
your
elbows
against
your
sides.
This
will
put
more
pressure
on
your
triceps
than
a
standard
push
up.)
PRECAUTIONS
In
plyometrics,
the
progression
factor
is
extremely
important
as
is
the
positioning
of
the
plyometric
section
within
the
context
of
the
overall
workout.
Warm
up
is
essential
and
the
plyometric
component
should
not
be
placed
near
the
conclusion
of
the
overall
training
session
as
muscles
may
already
be
nearing
fatigue.
THE
PROCESS
Warm
up
well
using
a
closed
chain
workout
on
the
Shuttle
Recovery
or
a
bike
followed
by
low
level
plyometric
drills
and
stretching.
You
are
now
ready
to
commence
plyometric
activities
on
the
Shuttle
Recovery.
The
number
of
sets
and
repetitions
will
depend
largely
on
your
fitness
base
and
sports
specific
needs.
EXAMPLE
For
most
beginners
three
to
four
sets
of
plyometric
exercises
of
around
30
seconds
each,
would
be
adequate
for
the
first
session.
Rest
between
sets
as
needed.
Progression
over
the
next
few
workouts
would
be
a
lengthening
of
time
for
each
set
followed
by
an
increase
in
the
intensity
over
proceeding
workouts.
Once
the
technique
of
using
the
Shuttle
and
the
required
level
of
athleticism
has
been
achieved
you
are
ready
to
commence
a
more
sports
specific
routine.
Remember
after
your
plyometric
session,
finish
with
stretching
while
muscles
are
warm.
This
is
an
opportune
time
to
work
on
your
flexibility.
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