What is plyometric training?
Plyommetric training is a form of strength training used to develop power. Its primary function is to train the eccentric part of the muscle (to train the part of the muscle that is being lengthened) followed by a rapid concentric contraction (while the muslce is being shortened). By training the part of the muscle that is being lengthened with rapid movements, you can improve your speed and assist in explosive movements. Plyometrics is typified by leaping, bounding, hopping, skipping, jumping, rebounding and throwing exercises. All these exercises cause muscles to contract forcefully and quickly.
Benefits of plyometric training include the specific training of both speed and strength, it allows an athlete to replicate exercises and movements performed in a competition environment and because it uses the athletes own body weight minimal equipment is needed.
Training considerations for plyometrics
The explosive and high intensity nature of plyometric training places a great deal of demand on the body. Considerations need to be undertaken before starting a plyometrics program. The athlete should have a sound base of strength and endurance, start with less stressful skipping, hopping and bounding then progress to more demanding exercises including single leg hops and depth jumps. If possible, training should occur on a shock-absorbing surface. Due to the strenous nature of the activity, plyometric training should only occur 2 times per week in the off-season and once per week during the season. This will allow your muscles and joints sufficient time to rest.
When should i include plyometric training in my program?
During the off-season plyometrics should be used to build up power, speed and muscular endurance. If you have a deficiency with speed over the first 5 metres use plyometrics as a tool to imrpove your acceleration. If you are running a lot during preseason, plyometrics will help keep you powerful and strong and will stop you from becoming too lean through the legs.
Mid-season, plyometrics will help maintain the power, strength and speed that you aquired during the off-season. Depending on the nature of your sport, it will stop you from becoming too lean and losing your power.
Â