Plyometrics is a type of exercise training designed to produce fas t, powerful movements, and improve the functions of the nervous system, generally for the purposes of improving performance in a specific sport.
Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, throw farther or hit harder, depending on the desired training goal.
The idea behind plyometric training is the use explosive movements to
develop muscular power, the ability to generate a large amount of force
quickly.
Benefits of Plyometrics Training
During plyometric exercise, a muscle lengthens while it is contracting
and producing force. This type of exercise program - a mainstay
of many athletic team weight-training programs during the off-season -
can increase muscle strength in less time than traditional resistance
training.
Plyometric Safety Considerations
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Plyometric exercises carry increased risk of injury due to the powerful
forces generated during training and performance, and should only be
performed by well-conditioned individuals who are under supervision. Plyometrics can also cause severe muscle soreness so an extra day or two between workouts may also be needed to prevent overtraining and possible injury.
- Plyometric exercises not dangerous, but the potential for high
intensity and stress on joints and musculo-tendonous units makes safety
a strong prerequisite to this particular method of exercise.
- Good levels of physical strength, flexibility (required both for injury
prevention and to enhance the effect of the stretch shortening cycle),
core body (trunk) strength and proprioception (an important component
of balance, coordination and agility) should be achieved before
commencement of plyometric training.
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Participants should be well rested and free of injury in any of the limbs to be exercised.
- Plyometric exercises should never be performed when injured. However,
low-intensity variations of plyometrics may be prescribed during
various stages of injury rehabilitation. Correct performance may prove
valuable and safe for increasing muscular power in all populations,
including those during post injury rehabilitation.
-
Hard surfaces should be avoided to reduce the risk of injury; some
degree of softness is needed. Gymnastics mats are ideal, grass is
suitable.
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Good footwear with adequate cushioning should always be used.
-
Heavier athletes should approach plyometirc exercises with care and
should start with low-intensity plyometric exercises should be selected.
Bottom Line on Plyometric Training
Plyometric training can be a valuable tool for increasing strength,
conditioning, muscle tone and explosivity in certain movements that can
provide an edge in particular sports. Plyometics for example can improve
swings, pitching, vertical jumps, running, and many other areas
required to excel in certain sports.
Because plyometric exercises carry
increased risk of injury due to the powerful
forces generated during training and performance, plyomteric training
programs must be designed by qualified trainers. Plyometric exercises
should also only be performed by well-conditioned individuals free from
injury who understanding the benefits and risks of plyometric workouts.
About Jeff Behar Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. Jeff Behar's work often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Jeff Behar is also a well sought after personal trainer, motivational speaker and weight loss expert.
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