“A lot of people out there
are in it just for the money and that’s not the
case with coach Rangel’s program,”
added McKnight. “He’s in it for
the athlete and that’s hard to come by.”
As a result of training Clay McKnight, his dad and
Mater Dei coach Gary McKnight has referred several of
his basketball players to Rangel. Fifteen years ago
Rangel learned about the training techniques from Russian,
Cuban and East European volleyball players.
He originally implemented the program to train his son,
Steffin and other Aliso Niguel High basketball players.
Now Rangel has 80 athletes, including six females
from high schools in the area representing other sports
such as soccer, volleyball, baseball and tennis players.
Rangel said the word is out that what he does works.
Scholarships are available for athletes who cannot afford
the $125 per month training fees. Rangel does the training
at Crown Valley YMCA on Tuesday and Thursday from 5:30
to 7:15 p.m.
The goal of plyometrics is to have exercises
enable the muscles to reach their maximum strength in
as short a time as possible.
“Your body weight is being used as you come
down to the ground to explode back up, plus it’s
called a depth jump,” he said. “It improves
your jump without any weight, like three or four inches-that
drill alone, over a two or three month period.”
An athlete can stay consistent with the program if
he does it once a week during his season, Rangel said.
The workout has breaks between each movement, because
it’s not meant to be aerobic.