Applied Post Activation Potentiation (PAP) for Improved Agility and Strength

The basic principle is to incorporate PAP and decision making in to a strength and agility drill.  This will be of benefit to game or match play athletes such as; tennis, football, basketball or martial arts.

Required equipment:

• -          Squat rack

• -          Box or bench approximately 30cm in height 

• -          Training partner or coach

Protocol

• -          Squat 1 rep at 90% of your 1 rep max  

• -          Immediately stand on a box, step off and land on both feet

• -          Training partner is to move to one side

• -          Athlete must make a decision and accelerate to the opposing side  (simulating a play in basketball or football etc)

• -          Repeat 5-8 times with a minimum 2 minute interval 

Please feel free to share this with your friends. However; the normal legal flaptrap applies: this is a GENERIC PROGRAM do not attempted this without first consulting your doctor and cease all activity if you feel pain or any form of medical unrest.

You get the picture

Go train.

Ben

 PDF Download link HERE