{"id":36508,"date":"2022-10-31T06:00:07","date_gmt":"2022-10-31T06:00:07","guid":{"rendered":"https:\/\/goliaz.com\/?p=36508"},"modified":"2024-11-19T18:33:04","modified_gmt":"2024-11-19T18:33:04","slug":"plyometrische-uebungen","status":"publish","type":"post","link":"https:\/\/goliaz.com\/de\/plyometrische-uebungen\/","title":{"rendered":"Plyometrische \u00dcbungen: Steigere deine Schnelligkeit und maximale Leistung"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"36508\" class=\"elementor elementor-36508\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-child\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Plyometrische \u00dcbungen: Steigere deine Schnelligkeit und maximale Leistung<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-child\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"608\" height=\"456\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises.jpg\" class=\"attachment-full size-full wp-image-36518\" alt=\"Woman doing Box Jumps as an example of polymeric exercises\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises.jpg 608w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises-300x225.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/Plyometric_exercises-600x450.jpg 600w\" sizes=\"(max-width: 608px) 100vw, 608px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Nachdem wir uns letzte Woche mit statischen <a href=\"https:\/\/goliaz.com\/de\/vorteile-von-isometrischen-uebungen\/\">isometrischen \u00dcbungen<\/a> besch\u00e4ftigt haben, wird es diese Woche viel... explosiver! <\/strong><\/p><p><span style=\"font-weight: 400;\">Bei plyometrischen \u00dcbungen handelt es sich um schnelle, kraftvolle Bewegungen, die die F\u00e4higkeit der Muskeln nutzen, wie ein Gummiband zu arbeiten und die Sportlern helfen, ihre Leistung enorm zu steigern. Das kann bei Spr\u00fcngen sein, aber auch beim Wurf eines Gegenstandes, bei Schl\u00e4gen oder Tritten usw.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9769abd elementor-widget elementor-widget-heading\" data-id=\"9769abd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Die 3 Phasen der plyometrischen Bewegungen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b76f8f3 elementor-widget elementor-widget-text-editor\" data-id=\"b76f8f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tBei plyometrischen \u00dcbungen gibt es einen Dehnungs- und Verk\u00fcrzungszyklus der Muskeln, der aus drei verschiedenen Phasen besteht.\n<br><br>\n<dl>\n \t<dt>Exzentrische Phase<\/dt>\n \t<dd>In der exzentrischen Phase werden die Muskeln gedehnt. Das passiert zum Beispiel vor dem Sprung, wenn du die Knie beugst, so als willst du ein Gummiband schie\u00dfen. In diesem Schritt wird Energie aufgebaut.<\/dd>\n \t<dt>Amortisationsphase<\/dt>\n \t<dd>Danach kommt die Bewegung kurz zum Stillstand, um sich dynamisch zu stabilisieren, der Muskel geht jetzt von der Energieaufnahme zur Energieabgabe \u00fcber. Wenn dieser isometrische Teil zu lang ist, geht Energie verloren. Je k\u00fcrzer die Amortisationsphase ist, desto mehr Kraft kann im n\u00e4chsten Schritt freigesetzt werden.<\/dd>\n \t<dt>Konzentrische Phase<\/dt>\n \t<dd>The stored energy now gets unloaded, which adds to the tension generated in a concentric muscle contraction. It\u2019s when we let go of the rubber band.\nThe power is redirected in the muscle and used for throwing\u00a0a punch or moving the body upwards.<\/dd>\n<\/dl><br>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d5017 elementor-widget elementor-widget-heading\" data-id=\"80d5017\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Muskelleistung vs. Muskelkraft<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90ba862 elementor-widget elementor-widget-text-editor\" data-id=\"90ba862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Muskelleistung und Muskelkraft sind nicht dasselbe. Die Leistung gibt an, wie lange ein Muskel braucht, um Kraft in Geschwindigkeit umzuwandeln. Eine kurze, schnelle Muskelkontraktion erzeugt mehr Energie als eine langsame, lange Kontraktion. <\/span><\/p><p><span style=\"font-weight: 400;\">Die F\u00e4higkeit, Kraft in Geschwindigkeit umzuwandeln, ist in vielen Sportarten wie zum Beispiel Tischtennis,\u00a0<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24751658\/\" target=\"_blank\" rel=\"noopener\">Fu\u00dfball<\/a><span style=\"font-weight: 400;\">, Kampfsport usw. unerl\u00e4sslich.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af4c71e elementor-widget elementor-widget-heading\" data-id=\"af4c71e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Arten von plyometrischen \u00dcbungen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc2e2e8 elementor-widget elementor-widget-text-editor\" data-id=\"bc2e2e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tIn der Familie der plyometrischen \u00dcbungen gibt es eine ganze Reihe von \u00dcbungen:\n<ul>\n \t<li>Sehr kleine, schnelle Bewegungen mit wenig Kraftaufwand, z. B. schnelle Fu\u00dfbewegungen mit winzigen Schritten, die die Reaktionsf\u00e4higkeit und Schnelligkeit verbessern.<\/li>\n \t<li>Immer noch schnelle Bewegungen, aber mit zus\u00e4tzlicher Kraft wie bei Split Lunges oder Jumps, bei denen man nur den Boden ber\u00fchrt, um direkt wieder hochzuspringen, verbessern die Elastizit\u00e4t. <\/li>\n \t<li>L\u00e4ngere \u00dcbungen mit einem gr\u00f6\u00dferen Bewegungsumfang, die den Schwerpunkt auf Stabilit\u00e4t und mittlere Kraft legen, wie Squat Jumps oder Clap Pushups.<\/li>\n \t<li>Sehr lange Bewegungen mit erh\u00f6hter Kraft, indem ein zus\u00e4tzlicher Widerstand hinzugef\u00fcgt wird, z.B. zu Split Lunges oder Jumps. (Diese Kategorie ist aufgrund der zus\u00e4tzlichen Belastung die riskanteste von allen. Wenn du nicht vorsichtig bist oder nicht die n\u00f6tige Stabilit\u00e4t hast, kann es leicht zu Verletzungen kommen).<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7838ab elementor-widget elementor-widget-text-editor\" data-id=\"e7838ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Bei Goliaz gibt es plyometrische \u00dcbungen in vielen <a href=\"https:\/\/goliaz.com\/de\/workouts-tutorial\/\">Workouts<\/a> und <a href=\"https:\/\/goliaz.com\/de\/audios-tutorial\/\">Audios<\/a>. Wir haben vor kurzem eine Reihe von Audios ver\u00f6ffentlicht, die speziell auf diese Art von Training ausgerichtet sind. Zum Beispiel \"Arrows\", \"Extravaganza\", \"Tequila\" oder die \"Vortex\"-Reihe, du findest sie in unseren <a href=\"https:\/\/goliaz.com\/de\/trainingsplan-tutorial\/\">Trainingspl\u00e4ne<\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Plyometrische \u00dcbungen umfassen schnelle, kraftvolle Bewegungen. Sie sind wichtig, um dich schneller und explosiver zu machen<\/p>","protected":false},"author":7,"featured_media":36518,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[128],"tags":[154,156,157,158],"class_list":["post-36508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-coach","tag-personal-trainer","tag-ranks","tag-setup"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Plyometric exercises include quick, powerful movements. 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