Plyometrics

Plyometrics, jump training, is a type of training designed to produce fast, powerful movements, and improve the functions of the nervous system. This is primarily done for the purpose of improving athletic performance. Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the your training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Studies have shown that plyometrics can be beneficial for endurance athletes in becoming more efficient which can lead to faster times.

How do plyometrics work?

Plyometric exercises require that a muscle is:

1) Lengthened (eccentric action)
2) Shortened (concentric action)
3) Relaxed

One note. The second phase occurs immediately after pre-stretch and precedes the beginning of the concentric action. The shorter the phase (or time during the exercise), the more powerful the contraction of the muscle will be before the phase three. This teaches the muscle how to reach maximum force in the shortest amount of time.

How do they improve performance?
Plyometric drills/exercises excite the elastic component of the muscles so that the muscles are trained to react powerfully and explosively. By performing upper and body plyometrics (emphasizing the body parts which are most used during competition) several times per week, upper and lower body power has been shown to increase, in addition to improving performance. Together with weight/resistance training, plyometrics can dramatically improve power and performance. It is important to alternate upper and lower body plyometric exercises with weight lifting so that both the upper and lower body do not get overworked on a given day.

Safety
Plyometrics can be very effective to your training routine so long as the exercises are done properly, with safety and injury prevention as your primary concerns. Plyometrics are considered to be explosive and very high-intensity. Do not attempt plyometrics if you are injured, healing from an injury or believe to be overtrained. It is key to progress into plyometrics as improper progression can cause injury as muscles and tendons may not be ready for the demands placed on them. As the saying goes some times you need to go slow to go fast.

Tips:

-Always warm-up before doing plyometrics
-Land on a flat surface and as softly as possible
-Wear proper shoes, shock absorbant shoes
-Listen to your body. If you experience pain, stop.
-Start slowly. Increase in speed and difficulty.

Plyometrics has been an excellent tool in my off season training. My favorite plyometrics routine is Plyo X from the P90X series. It is a perfect combination of moves without going to crazy. It is a solid hour of several moves that will help improve performance. Since I started doing plyometrics, there has been a significant improvement in my times, as well as my overall performance.


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com