Plyometrics for Motocross

When most people hear the words power and strength, they usually think they are the same thing.  Strength is simply how much force you can exert, while power is the force exerted over a certain time and distance.  Think of a those meat heads you see in the gym; they spend countless hours benching to increase their strength (how much weight they can lift).  When you see a power lifter perform a clean and press, he quickly “jerks” the bar up and then presses the weight over his head.  The person doing the clean and press is not only exerting force, but he is exploding the weight up over a certain distance as quickly as possible (aka power).

Ok, enough physics.  How does this apply to motocross?  Obviously you need to be strong to take control over your bike, but you also need that power to quickly make adjustments.  Anyone who has had the rear end swap out knows you need to act as soon as possible.  That power training will help you bring the rear end underneath of you and continue riding.

To get this power training, one of the best methods is jump training, or plyometrics.  This is just how it sounds.  You can use small boxes that are about 18 inches high and jump on, off, over and any other combination you can think of.  Plyometrics is just like resistance training in the sense that you have reps and sets, except you can take a 5 to 10 second rest between each rep.  For a total volume, you measure in foot contacts to the floor, so you might have 50 taps you want to complete.  You could do 5 sets of 10 reps.  You can also incorporate weights as well; only use up to 30% of your 1 rep max.  If you squat 200 lbs, the weight you would use for jump squats would be 60lbs.

Because it is a higher impact training, you need to treat it like a strength training workout. Have a day off after with no other strength training the following day. To keep your joints in good shape, you never want to land flat footed or on your heels. You want the impact to start at the toes and lightly tap the heel. With any other type of training, always warm up, stretch then cool down.

Here is a sample lower body plyometric workout:

Depth Jump – 50 contacts

Split Squat Jump – 50 contacts

Standing Long jumps – 50 contacts

Weighted Jump Squats – 30 contacts

Here are also a few videos to show you how to perform each exercise:

Depth Jump

Split Squat Jump

Standing Long Jump

Posted on May 18 2011, under Training | No Comments »

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