Plyometric Exercises
Plyometrics is a training exercise method that aims to improve an athlete’s power and speed by working out the necessary muscles and improving the nervous system response in using those muscles. Such training exercises are usually performed to improve hitting power (boxing), quicken running speed (sprinter), stretch throwing distance and increase vertical jump (basketball/volleyball player).
Definition: Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. (Source: Wikipedia)
How does plyometrics work?
Plyometrics work through the use of plyometric movements to exercise muscles and to train nerve cells to stimulate and generate powerful plyometric contractions at very very short periods of time. These contractions are the heart and soul of plyometrics. It starts with a very quick “muscle lengthening movement”, followed by a very short rest period, then that quick and explosive muscle contraction that does all the magic. Plyometric exercises utilize these explosive muscle movements to develop the muscle power needed for the athlete’s training goal. Here’s a geekier explanation of what are plyometrics training programs really and how they work.
Safety Considerations
Plyometric exercises have a higher amount of injury risk attached to them because they involve forceful and quick movements in the training. This is why this should only be done by people that are in good physical condition and are already built to withstand the muscular and skeletal stresses caused by plyometric movements. This type of jump training is one of those sports training programs where it is advisable to have a personal trainer to supervise you.
What you need to be able to reduce the risk of injury: good physical condition and strength, good flexibility and proprioception.
It is recommended that to be able to start plyometrics training, minimum strength should be at the level where you are able to do squat exercises at 5 repetitions with weights at 60% of your body weight. Good core strength is also a big MUST. Flexibility and proprioception are important to prevent injury and to improve balance, agility and form which are essential requirements for optimum plyometrics training. (Source: Chu, D. (1998). Jumping into plyometrics (2nd ed.). Champaign, Illinois: Human Kinetics)
Tailor-fit plyometrics training to minimize risk
The best way to reduce risk of injuries to very minimal levels would be to get a personal jump trainer to help you learn how to jump higher correctly. This way you will have someone to assess your needs before you start your training and to create a customized regimen that will ensure you have all the things you need before you start with the high intensity training that plyometrics is known for.
