Plyometrics training

Main thing

Plyometrics training is a form of exercise designed to increase power (strength and speed). It uses power training exercises with pre-stretching the muscle, leading to a stronger contraction.

Plyometrics, distinct from other power and speed training methods, utilize the stretch-shortening cycle to enhance muscular power. This cycle involves a quick pre-stretch or 'loading' of the muscle, which then results in a more forceful contraction during the 'explosive' phase of the movement. While power training often focuses on maximizing the force output and speed training emphasizes the rate of movement, plyometrics uniquely combines both elements by requiring the muscle to contract forcefully and rapidly after being pre-stretched.

• The sequence starts with a rapid muscle lengthening (eccentric phase), then a brief transition time (amortization phase), and concludes with a forceful muscle shortening (concentric phase).

• Plyometric exercises include various jumps, hops, and bounds, which are specifically designed to improve the explosive power of the muscles.

• This form of training is especially beneficial for athletes in sports that demand quick, explosive movements, such as sprinting, football, or basketball.

Example: A soccer player performs plyometric box drills to increase their explosive leg power for better acceleration and jumping ability on the field.

Terms

• Stretch-shortening cycle – A key component of plyometrics where the muscle is rapidly stretched (loaded) before a forceful contraction. Example: When a long jumper bends their knees deeply before jumping, they are using the stretch-shortening cycle to jump farther.

• Eccentric phase – The initial phase of plyometric exercise where the muscle lengthens under tension. Example: The downward motion of a squat before jumping up.

• Concentric phase – The phase where the muscle shortens, generating the explosive movement in plyometrics. Example: The upward leap from the bottom of a squat jump.

• Amortization phase – The brief transition time between the eccentric and concentric phases in plyometrics. Example: The momentary pause between landing from a jump and taking off again.

An analogy

Plyometrics training is akin to pulling back a slingshot before releasing it. Just as stretching the slingshot's band stores potential energy that is released to propel the stone forward, pre-stretching muscles in plyometrics stores energy that is then released to power explosive movements.

Example: A tennis player doing plyometric lunges to improve their on-court explosiveness is like pulling back a slingshot before releasing it to send the stone flying at high speed.

A main misconception

Many people confuse plyometrics with simple jump exercises. However, plyometrics are not just about jumping high or far; they are about doing so with power and speed due to the stretch-shortening cycle.

Example: Someone doing slow, high jumps thinking it's plyometric training, when in fact, they are not utilizing the quick, explosive movements characteristic of true plyometrics.

The history

1. 1960s: Plyometrics were developed in the Soviet Union and used by athletes for Olympic training.

2. 1970s: The term "plyometrics" was coined by Fred Wilt, an American track coach.

3. 1980s-1990s: Plyometric training gained popularity in the West among athletes and coaches.

4. 2000s-present: Plyometrics have become a staple in sports training programs worldwide.

"Success is where preparation and opportunity meet." – Bobby Unser, a famous race car driver known for his speed, reflecting the essence of plyometrics in preparing athletes for fast, powerful movements.

Three cases how to use it right now

1. A basketball player can use plyometric box jumps to improve their vertical leap for better rebounds and dunks. They would perform sets of rapid box jumps, focusing on minimizing ground contact time to maximize their explosive power.

2. A football running back might incorporate plyometric hurdle drills to enhance agility and power for evading tackles. The drill would involve quick, powerful jumps over a series of hurdles, emphasizing rapid takeoff and landing.

3. A recreational runner could use plyometric bounding exercises to increase their running efficiency and speed. This would involve powerful forward leaps, driving through the legs and swinging the arms to propel the body forward.

Interesting facts

• Plyometric training can increase the stiffness of tendons, which contributes to more efficient force transfer.

• Incorporating plyometrics can improve neuromuscular coordination, enhancing an athlete's reaction time.

• Studies have shown that plyometrics can significantly improve vertical jump height in athletes.

• Plyometric exercises can lead to better bone density due to the impact forces generated.

• Regular plyometric training can reduce the risk of sports-related injuries by improving joint stability and muscle control.