Plyometric Training
What is plyometric training?
Plyometrics refers to exercises that link strength with speed of movement to produce power. The word plyometrics was first used in 1975 by Fred Wilt, a well-known American track and field coach. Plyo + metrics in the original Greek are interpreted as “measurable increases.” This type of training soon became associated with exercises and drills that link strength and speed to produce power. Scientifically plyometrics consists of a “rapid stretching of muscle (eccentric action) immediately followed by a shortening (concentric action) of the same muscle and connective tissue. The stored elastic energy within the muscle is used to produce more force that can be provided by a concentric action alone.” In this way, the nervous system is conditioned to react more quickly to the shortening cycle, which occurs within the muscles.
Who should participate in plyometrics training?
Plyometric training is valuable to all athletes, no matter what the sport. Running, biking, volleyball, football, basketball, baseball, wrestling, track & field, skiing, snowboarding, gymnastics, and many others are all sports that are greatly benefited by plyometric training. According to the American College of Sports Medicine (ACSM), plyometric training is a safe, beneficial, and fun activity for children and adolescents provided that the program is properly designed and supervised. There is a potential for injury to occur if the intensity and volume of the training program exceeds the capability of the participants. Therefore, athletes should develop an adequate baseline of strength before participating in a training program. Athletes should also be properly supervised to ensure a safe progression of exercises. Plyometric training is not intended to be a stand-alone program and should be accompanied with strength, aerobic, flexibility, and agility training.
What are the potential benefits of plyometric training?
- Enhances an athlete’s ability to increased speed of movement
- Improves power production
- Increases vertical jump height
- Strengthens bone
- Helps facilitate weight control
- When preformed during the preseason, may decrease the risk of sports related injuries
- “This may be of particular benefit to young female athletes who appear to be at increased risk for knee injuries as compared to young male athletes.”
- Improves strength and explosiveness
- Become more agile
What types of activities are included in plyometric training?
- Bounding
- Box jumps
- Core strength work
- Footwork drills
- Agility drills
- Emphasis on upper & lower extremity
- Activities range from lower intensity double leg hops to high intensity depth jumps
- Commons games and activities such as hop-scotch, jumping rope, and jumping jacks are also included
