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Lewes, Delaware
Jim's Towing Service
September 1, 2006     Cape Gazette
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September 1, 2006
 

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170 - CAPE GAZETTE - Friday, September I - Monday, September 4, 2006 What: are plyometrics? Chris: I have been working out on a regular basis for the past two years. During this time I have ob- served people doing many differ- ent types of programs and exercis- es. Recently I have noticed a guy that incorporates jumping move- ments into his workout. He jumps up and down on weight benches and other objects of different heights. Being the curious person that I am, I decided to ask him what he was doing. He explained to me that he was using a training tech- nique called plyometrics. I have to admit I have never heard of this before. Could you explain to me what plyometrics are? What are these exercises used for? Do you use these exercises when training your clients? I would appreciate any information you can give me. Who knows? Maybe I'll give them a try. - Lisa C. Chris Antonio Lisa: Plyometrics are explosive movements designed to bridge the gap between strength and speed. These exercises can help you take the strength gained in the gym and put it to good use on the athletic field. Think of it as stretching a rubber band until it snaps back with force enough to quickly move across a room. Plyometrics teach the muscles in your body to stretch in the same fashion. The muscles learn to stretch and snap back quickly as you begin to move, giving you more power and acceleration. Many athletes use these movements to become faster and more powerful. I like to classify plymotrics into two categories: basic and ad- vanced plyometrics. I use basic plyometrics for beginners and young athletes. These movements help to teach form and improve coordination. They are also easier on your joints because they are lower impact. A good example would be cone hops - hopping back and forth over a 6-inch street cone. This ex- ercise is great for improving speed and agility. To try this exercise, place both of your feet together. Slowly jump vertically over a cone or small object for sets of five to 10 repetitions. Use your whole body to jump including your arms. Be sure to bend your knees slightly to cushion your landing and protect your joints. As you get better, you can in- crease the repetitions or try using one foot at a time. This exercise can also be done by jumping for- wards and backwards. Advanced plyometrics are more difficult movements. I use these movements to train experi- enced athletes. These movements are great for building explosive speed or increasing your vertical jump. However, they can be dan- gerous because they are higher impact and place more stress on your joints. A good example of an advanced plyometric exercise would be hur- dle jumps. I start by having the athlete face a track hurdle. I then ask them to squat down and jump with both feet using the whole body to clear the hurdle. Upon landing, they immediately bend their knees and jump over the next hurdle. I prefer to use collapsible hurdles to avoid injuries. You can make this exercise more difficult by increasing the height or adding more hurdles. I recently used plyometrics to train a group of Rehoboth life- guards who were preparing for the 2006 lifeguard olympics. This group included Dan Matta, Clint Bunting, A.J. Hemphill and Bran- don Smith. These lifeguards were already talented athletes. Howev- er, I believe that the use of various plyometrics helped them become even better. All four of these guards reached their goals by placing in the 2006 Lifeguard Associations National Championships. Matta brought home the gold and became nation- al champion in the beach flag competition. Bunting also placed first as a member of the 4-by-100- Cape Region Athletes Of The Week AARON ARTIS This emerging sophomore lineman claims Jevon Kearse as his favorite player but says he would like to hit like Lavar Arrington. The best of Aaron Artis comes through when it gets real - like during the Laurel scrim- mage, Saturday, Aug. 26, when he came in and made several tackles along the line of scrimmage. "We need him to get playing time and he knows he has to work hard in practice," said coach Dave McDowell. DAN MCPIKE Lefty Dan has that Matt Leinart look going on, and at 6-foot-2 he can see the field and also run the football. "Just incredible improve- ment from one year to the next," said coach Dave Mc- Dowell. "We are putting plays into the offense to take advantage of Dan's versatili- ty. Dan has taken his share of hits over the last two sea- sons and now he's just ready to move the chains." ALLISON YOUNG Last April it was ACL surgery which caused her to miss lacrosse season, but now Allison is back and in her own words, "not all the way, but I'm getting there." Young is known as an all- around player with speed and skill and a motor that is always full speed. "Iql play in the midfield or wherever I'm needed," Allison said of her role with the field hock- ey team. "There are so many good players on the team it's just fun to be out here." ASK THE TRAINER meter relay team. The team of Matta, Smith and Hemphill placed second in the 4-by-100- meter relay team. Not bad. I believe that plyometrics are a great way to increase athletic per- formance. However, I do not be- lieve they are for everyone. If you decide to try them, I suggest getting permission from your doc- tor. Start slow and learn how to perform them correctly. Avoid trying advanced movements until you are ready for them. Remem- ber: Plyometrics can be hard on your joints. If you are interested in adding plyometrics to your rou- tine, it's a good idea to hire a per- sonal trainer who specializes in training athletes to teach you proper technique. Chris Antonio is a personal trainer at Gold's Gym in Re- hoboth Beach. Email designfit@earthlink.net to ask a question. AMANDA DELOY Amanda Deloy was mostlY called "Dewey" when play- ing softball, but coach Aman- da Jacona, who used to be called Amanda Frampton, calls her "A.D." Deloy plays center forward and has been hitting the ball well this pre- season, according to her coach, while also providing leadership on the field. "Se- niors should provide leader- ship and lead by example," Deloy said. One of Deloy's major jobs is to score goals and set up her teammates. Blue Hens travel team tryouts Sept. 9-10 The Delaware Blue Hens 9- year-old travel baseball team will host tryouts at 2 p.m., Saturday, Sept. 9, and 10 a.m., Sunday, Sept. 10, at the Georgetown Little League complex on Market Street in Georgetown. Players must be 9 years old on or before April 30, 2007 to be eli- gible for the team. For more information, call Bri- an DeLeon at 856-3823 or 745- 9412; Ed Grove at 856-4174 or 381-6293; or Doug Hudson at 539-7274 or 542-1432. First State Force tryouts set Sept. 9 The First State Force 16U fast pitch softball team is holding try- outs at 4 p.m. Saturday, Sept. 9. Tryouts will be held at Brown's Branch Park on Killen's Pond Road, Harrington. For more in- formation, contact Ed Morris at edmorris@comcast.net, or call him at 424-1846; or Ed Reynolds at 856-6232. Dewey Beach Sprint Triathlon set Sept. 16 The llth annual Dewey Beach Sprint Triathlon will take place on Saturday, Sept. 16 at the Delaware Seashore State Park just south of Dewey Beach. The event is an an- nual fundraiser for the Sussex Family YMCA's Strong Kids Campaign. Last year, more than $ 12,000.00 was raised by the event. The YMCA is still accept- ing sponsors for the race. Busi- nesses still have a chance to be on the T-shirt, host a water station, provide marketing material for the goody bags and a host of other op- portunities to be involved in the triathlon this year. A change this year is in the bike route, which currently is not to go over the Indian River Inlet Bridge due to construction. "The bike portion will only be 7.2 miles. We are trying to change that, but it will make for a super-fast bike course," said race director Ava Cannon. "We still have about 825 people registered for the race, so it's still going to be a fun time." Traffic congestion is expected the morning of the event from 7:30-11 a.m., so travelers should plan accordingly. Spectators are urged to park in Dewey Beach and walk to the event. Those interested in volunteering for the event should call Pat Woods at the YMCA at 296-YM- CA. Sponsorship questions can be directed to Cannon at 302-249- 5620, or by visiting deweybeach- triathlon.com. Safe boating class to begin Sept. 18 The U. S. Coast Guard Auxil- iary, Indian River Flotilla 12-09 Continued on page 171