UNDERSTANDING PLYOMETRICS
Hi REPers! This article is to help you understand what plyometrics are all about!
Plyometrics, also known as “plyos,” are a type of exercise that focuses on explosive movements to develop power, speed, and strength. They involve rapid stretching of muscles (eccentric phase) followed by a quick contraction (concentric phase), using the body’s natural elasticity and stretch-reflex response. Plyometric exercises are high-intensity and can include activities such as box jumps, depth jumps, bounding, and medicine ball throws. Plyometrics are commonly used in sports training to improve athletic performance, increase power and explosiveness, and enhance agility and coordination. However, they should be performed with caution and proper technique to reduce the risk of injury.
EXAMPLES
There are many different types of plyometric exercises that target various muscle groups and movement patterns. Here are some examples of common plyometric exercises:
- Box Jumps: Stand in front of a sturdy box or platform, and explosively jump onto the box with both feet, landing softly with a slight bend in the knees. Step back down and repeat for the desired number of repetitions.
- Depth Jumps: Stand on a raised platform, step off and land softly with both feet on the ground, then immediately jump vertically or horizontally as explosively as possible upon landing. This exercise focuses on rapid force production and absorption.
- Medicine Ball Throws: Holding a medicine ball, perform explosive throws, such as overhead throws, chest passes, or rotational throws. This exercise can be done with a partner or against a wall, and it helps to develop upper body power and coordination.
- Plyometric Push-ups: Begin in a push-up position and lower your body towards the ground, then explosively push yourself up so that your hands leave the ground. Land softly and immediately go into the next repetition.
These are just a few examples of the many plyometric exercises that can be incorporated into a training routine.
THE BENEFITS
Incorporating plyometrics into your training routine can offer several benefits and advantages, including:
- Improved power and explosiveness: Plyometrics focus on developing fast-twitch muscle fibers, which are responsible for generating explosive movements. Regular plyometric training can help improve power and explosiveness, which can be beneficial in sports and activities that require quick movements, such as sprinting, jumping, and throwing.
- Increased strength: Plyometrics can help improve muscular strength, particularly in the lower body. The rapid stretching and contracting of muscles during plyometric exercises can contribute to greater muscle activation, leading to increased strength gains over time.
- Enhanced athleticism: Plyometrics can help improve your student/athletes overall athleticism by enhancing attributes such as agility, coordination, balance, and proprioception (body awareness). These benefits would translate to improved performance in sports and other physical activities.
As I said before, proper form and technique are crucial when incorporating plyos into your training to minimize risk and maximize benefits.
FINAL THOUGHTS
Plyometrics can be a valuable addition to a well-rounded fitness or sports training program, offering numerous benefits such as improved power, strength, athleticism, cardiovascular fitness, and bone density. With over 1000 exercises in the REP database, students and athletes can find a variety of quality based plyometric exercises to choose from and complement their current training program.
In summary, plyometrics can be a valuable tool for improving power, strength, athleticism, and sports performance when used properly and with appropriate progression. Always prioritize safety, proper form, and individualization to reap the benefits of plyometric training effectively.