PLYOMETRICS
INCREASE
JUMP
HEIGHT
Controlled
studies
show
jump
height
increases
of
up
to
6
inches
in
six
weeks
can
be
achieved
using
plyometric
techniques
on
the
Shuttle
Recovery.
The
technique
used
should
be
specific
to
the
sport
concerned.
Double
leg
jumps
for
volleyball,
single
leg
for
long
jump,
high
jump,
sprinting
etc.
Jump
technique
variations
include
short
ballistic
jumps
using
the
ankles,
to
greater
depth
jumps
with
much
larger
flexion
of
the
knees
and
hips.
Other
variations
include
the
sectioning
out
of
one
particular
component
of
a
sports
skill
movement
IE.
isolate
specific
elements
within
the
sporting
movement
to
correct
a
problem
such
as
an
inappropriate,
foot
strike,
and
therefore
improve
the
overall
performance
of
the
movement.
It
is
best
to
conduct
plyometric
training
every
other
day,
three
times
per
week
to
allow
muscle
tissue
to
recover.
SUMMARY
Whether
the
Shuttle
Recovery
is
being
used
for
the
rehabilitation
of
an
injured
athlete
or
for
performance
enhancement
of
a
sound
and
fit
athlete,
the
Shuttle
Recovery
provides
a
safe
gravity
eliminated
environment
in
which
to
execute
these
exercises.
By
increasing
resistance
with
the
Elasticords
and
adjusting
the
degree
of
ankle,
knee,
and
hip
flexion
with
the
kickplate,
the
athlete
can
perform
plyometric
exercises
which
most
closely
mimic
the
dynamic
patterns
between
ground
contact
and
directional
rebound,
but
without
the
degree
of
harmful
pounding
to
the
joints
and
back
experienced
in
conventional
weight
bearing,
ballistic
exercises.
You
will
find
the
Shuttle
Recovery
extremely
adaptable
to
your
various
needs.
INTERVAL
AEROBIC
CONDITIONING
Interval
aerobic
conditioning
involves
a
large
muscle
mass
which
sustains
low
to
moderate
work
output
over
a
minimum
period
of
3-5
minutes.
Resting
occurs
in
intervals
of
between
fifteen
seconds
and
one
and
one
half
minutes
depending
on
the
patient
concerned.
BEGINNERS,
UNFIT,
AND
OLDER
PATIENTS
For
older
or
untrained
patients
the
Shuttle
Recovery
is
ideal
for
use
in
a
sustained
aerobic
circuit
or
simply
as
an
aerobic
exercise
machine
in
itself.
The
patient
performs
aerobic
intervals
utilizing
low
to
moderate
workloads,
maintaining
constant
heart
rate
and
constant
blood
pressure
throughout,
with
comfortable
recovery
periods
between
each
aerobic
interval.
When
training
for
cardiovascular
health
the
total
time
may
be
as
little
as
fifteen
to
twenty
minutes
a
day.
As
fitness
improves
the
total
workout
time
may
increase
to
thirty
minutes
or
longer
depending
on
the
patient.
WEIGHT
LOSS
AND
FAT
BURNING
Those
patients
whose
goals
include
weight
loss
will
need
to
sustain
low
to
moderate
workloads
for
at
least
forty
minutes
to
attain
any
significant
level
of
fat
burning.
The
time
necessary
to
begin
significant
fat
burning
will
decrease
as
the
fitness
level
and
work
intensity
increases.
In
the
beginning
it
may
be
necessary
to
sustain
a
closed
chain
format
(keeping
the
feet
on
the
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