What is Plyometrics?
(Actually this term was first introduced by Fred Wilt, a well respected track and field coach in America in 1975.)
With its origins in Eastern Europe and gained popularity in the early 1970’s as athletes from Eastern Europe became dominant in the world sport scene. Before the term plyometrics was first coined it was originally known as jump training.
So how does it work?
Specifically, plyometrics is characterized as an eccentric (muscle-lengthening) action followed immediately by a concentric (muscle-shortening) action.
It is a specialized type of training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.
We must first understand that muscular power is determined by how long it takes for strength to be converted to speed. In order for an athlete to improve beyond what his or her own strength ability allows, the muscle must be able to convert strength to speed in a very short space of time.
So therefore although a plyometrically trained athlete may not be able to squat, for example, a very heavy weight, his ability to reach his or her maximum speed in the shortest possible time allows for more power from each contraction.
Without getting into to much of the specific science behind the exact way the muscle is able to store residual energy in the muscle and tendons (some energy is lost in the muscle lengthening process) and why that if the muscle is stretched for to long, useable energy is lost as heat, we must understand that basically the goal is to reduce the amount of time it takes for the muscle to contract in a movement.
However plyometrics are designed for already conditioned athletes or people of good fitness levels and are injury free. It is especially not for people new to working out. It is a highly specialized method of training.
There seems to be a split on opinion by some fitness professionals who argue against "power training" for anyone, saying it promotes injury.
However others believe that correctly executed plyometrics can be a great way to improve balance and strength.
Talk to your doctor or a fitness professional before incorporating plyometrics into your fitness routine. It is worth metioning that low-intensity variations of plyometrics are frequently utilized in various stages of injury rehabilitation, indicating that the application of proper technique and appropriate safety precautions can make plyometrics safe and effective for most populations.
Further safety considerations include:
- Age - low-intensity and low-volume only for
athletes under the age of 13 or for athletes who squat less than 1.5
times their bodyweight.
- Surface - some degree of softness is needed.
Gymnastics mats are ideal, grass is suitable. Hard surfaces such as
concrete should never be used.
- Bodyweight - athletes who are over 240 pounds
(109 kg) should be very careful and low-intensity plyometric exercises
should be selected.
- Technique - most importantly, a participant
must be instructed on proper technique before commencing any plyometric
exercise. They should be well rested and free of injury in any of the
limbs to be exercised.
Also some more useful tips are:
- Always warm up for at least 10 minutes before beginning any strength workout.
- Quality is more important than quantity. Bad form leads to injury.
- Begin each exercise slowly to maintain balance and develop good technique.
- Once you achieve good form, increase your speed in the movement. The goal of plyometrics is to increase speed and strength of your muscle movements.
- Plyometric exercises require long rest periods (three minutes or longer) between each set.
- Always stretch after your workout.
- One to two plyometrics sessions per week should be enough. Allow at least 48 hours for recovery between strength training routines.
Some good exercises include:
1: Jumping rope
Jumping rope is considered a low-intensity plyometric exercise. It's great neuromuscular conditioning and works all the major muscles groups, including legs, chest, shoulders, arms, abdominals and back. Try jumping rope in front of a clock with a second hand to keep track of your time. Begin by standing tall with straight legs, but soft knees. Be sure to land on the ball of your foot and lift your feet high enough off the floor to let the rope pass quickly under you. Keep your shoulders relaxed and turn the rope using your wrists.
Begin by doing intervals of jumping and rest. For example, jump for 20 seconds and then recover the following 20 to 30 seconds. Repeat this cycle several times. Gradually increase the amount of time you are jumping, while keeping the rest period about the same. Or you can increase the number of jump-rest cycles.
2: Plyometric lunges
Begin in a lunge position — standing upright with your feet facing forward and shoulder-width apart. Step one foot 2 to 3 feet forward, bending both knees and lowering your upper body until you have a 90-degree bend in your front and back legs. Your back knee should not touch the floor. If your back is not straight and you are leaning forward, do not sink so deeply into the lunge. Keep your front knee pointed over your second toe and directly over your ankle, not beyond your foot. Now the motion: From your beginning lunge position, jump in the air and switch your legs (like a scissor) so you land lunging with the opposite foot forward. Start slow and increase your tempo.
Perform one to three sets, 10 to 20 repetitions per set.
3: Plyometric squat jump
Begin standing with your feet together. Bend your knees in a squat and then immediately jump as high as you can, raising your arms straight up over your head. Be sure to land with your knees bent crouching back into a squatting position and then immediately jump into the air again.
Perform one to three sets, 10 to 20 repetitions per set.
4: Plyometric chest pass
If you work out with a partner, the plyometric chest pass can be a great exercise using a medicine ball. Stand facing each other with your feet shoulder width apart. You should be around 7 to 8 feet away from each other. To begin, hold the medicine ball at chest height with elbows pointing out. Pass the ball to your partner, pushing away from your chest. Your arms should be straight at the end of the movement. Your partner repeats the movement, passing the ball back to you.
Catch the ball, bending the elbows out and immediately push the ball back pushing away from the chest. The goal is to decrease the catch time. While maintaining good form, pass the ball back and forth as quickly as possible.
Perform one to three sets, 10 to 20 repetitions per set. Remember to rest for at least three minutes between each set.
- A fine balance must be used if one wishes to build strength and power through plyometrics!!
To find this balance it is a recommendation by experts in this type of training that plyometric repetitions be no higher than 75-100 reps.
And finally as an extra bonus:
Plyometrics trains your neuromuscular system to carry out quick movements (such as jumping or quickly changing directions) more effectively.
As a result the repeated use of plyometric exercises will gradually increase the efficiency of neuromuscular connections between brain and muscle.
You may not be training for the next Olympics, but with the careful attention to form, nutrition and rest, plyometrics could be just what you need to give you that boost to your existing fitness and sports levels.
