Do you want to increase your performance and perform effective exercises? Then the plyometric technique could be right for you.
Plyometrics is a training technique that consists of performing fast, explosive movements to increase the trainee's performance. It's a practice that offers numerous benefits for top athletes, but is actually suitable for anyone who wants to improve their performance and have a more toned body.
Many trainers include plyometric exercises in their training programs to improve explosive power, speed and endurance, as well as muscle mass and cardiorespiratory capacity. It is ideal for athletes who want to increase their performance, such as: B. Crossfit practitioners, for runners or for those preparing for an obstacle race like the Spartan Race.
Plyometrics: What is it anyway?
The principle of the training technique is simple: during a series of jumps there are 2 phases called lengthening and shortening: first the muscle lengthens and then in a very short time it shortens.
The plyometric contraction therefore makes it possible to multiply the muscle's ability to perform a powerful movement in a very short period of time.
However, plyometrics are very intense exercises that require sufficient recovery time after each session (between 48 and 72 hours for the body to fully recover after a workout), bearing in mind that any plyometric exercise requires a lot of strength requires. Two training sessions per week are therefore already sufficient, because tiring of the muscles and the body should be avoided at all costs.
How is a plyometric training structured?
Warming up is crucial for plyometrics. In fact, the movements are very fast and powerful and you risk injuring yourself if your body is not prepared for the effort. It is recommended to do the exercises in the middle or at the end of the workout and always finish with stretching exercises.
It is also good to use a stopwatch for training. For example, you can alternate 30 seconds of plyometric exercises and 30 seconds of rest, or, for those who are already very fit, 30 seconds of exercise and 15 seconds of rest.
The basic principle of plyometrics is that you mainly work with jumps. The height of the jump determines the difficulty of the exercise and there are 3 types of jumps:
– Those that cause low impact and are therefore suitable for beginners or people with sensitive joints (jumps at ankle height)
– Medium-impact jumps (at knee height)
– High-impact jumps more suited to intermediate and elite athletes (at waist height)
Plyometrics: These are the 10 most effective exercises
This list isn't exhaustive, but plyometric exercises are widely used in various training programs. The great advantage of this technique is that the exercises are quite simple and do not require any special equipment.
In addition, they can be adapted to the increasing level of performance so that the body is not over-exerted, but also not under-exerted.
1. Jump rope
2. Walk with your knees bent
3. Climb stairs
4. Jumps from the squat
5. Jumping jacks
6. Burpees
7. Climber
8. Frog hopper
9. Box Jumps
� Plyometrics
� Definition
� Activities that enable a muscle to reach maximal force in the shortest possible time.
� Incorporates a pre-stretch or countermovement to elicit a quick, powerful response
� Models of Plyometrics
� Mechanical Model
� Based upon the elastic property of musculoskeletal tissue
� When muscle put on stretch, it contributes stored elastic energy to subsequent muscle contraction
� The series elastic component (SEC) is primary factor made up mostly of the tendon
� If concentric contraction does not occur immediately after muscle stretch, the stored elastic energy will dissipate as heat
� Models of Plyometrics
� Neurophysiological Model
� Based upon the characteristics of the muscle�s contractile components
� When muscle put on stretch, it initiates the stretch reflex
� Stretch reflex responds to muscle spindle activity
� Muscle spindle is proprioceptive organ that senses muscle stretch resulting in greater neural input to make the muscle contract concentrically
� Too long of a stretch will negate the neurophysiological effect
� Stretch-Shortening Cycle
� The combination of elastic energy and stretch reflex facilitate a maximal increase in muscle recruitment
� Occurs in 3 phases:
� Eccentric Phase
� Amortization or Transition Phase
� Concentric Phase
� Phase 1 � Eccentric Phase
� During this phase:
� SEC stores elastic energy
� Muscle spindles are stimulated
� As spindles are stretched, type 1a afferent nerve fiber sends signal to spinal cord for response
� Visualize the time of foot contact with ground until the bottom of the movement in the long jump
� Phase 2 � Amortization Phase
� During this phase:
� There is a pause from end of eccentric stretch of muscle & initiation of concentric muscle contraction
� Upon stretch of spindles, signal sent via type 1a afferent nerve fiber to spinal cord for response
� Visualize the time foot stoppage right before beginning leap of the long jump
� Phase 3 �� Concentric Phase
� During this phase:
� Energy stored in SEC is utilized to enhance force of muscle contraction or it is dissipated as heat
� Signal from spinal cord is transported via alpha motor neuron to the muscle resulting in a reflex concentric contraction
� Visualize the foot leaving the ground to propel the long jumper forward and upward toward the pit
� Example of Phase Importance
� Vertical Jump (3 different starting positions)
� If starting from a squatting position (hip and knee joints at 90o flexion), then jumping upward; virtually no eccentric phase so height attained is not optimal
� If starting from a partial squat, followed by a further flexion of hip and knee, and then moving immediately into the jump upward (countermovement), this allows for some eccentric energy and some stimulation of the stretch reflex; jumper goes higher than the squatted static position
� If starting with a run up to the pit, all phases will be incorporated resulting in highest jump upward
� Plyometric Program Design
� Based upon the components of:
� Mode
� Intensity
� Frequency
� Duration
� Recovery
� Progression
� Warm-up
� Mode
� Determined by body region performing the plyometric action
vLower-body plyometrics
vGood for all movement sports
vMost are jumping drills
vUpper-body plyometrics
vGood for throwing sports
vExamples include medicine-ball throws, catches, and several variations of the push-up
vTrunk Plyometrics
vDifficult to perform true plyometrics in the trunk musculature
vMovements must be shorter and quicker in this region to get any eccentric energy and the stretch-reflex
� Intensity
� Dependent on the drill utilized
� Examples:
� Skipping is relatively low intensity
� Minimal stress on muscles and joints
� Depth jumping is relatively high intensity
� Great stress on muscles and joints
� Note: as intensity increases, volume should decrease
� Frequency
� Number of plyometric sessions/week
� Typically ranges from one to three depending on sport and time of year
� Athletes often utilize 2-4 sessions per week
� During in-season
� one session per week is appropriate for football players
� 2-3 sessions per week is appropriate for track and field athletes
� During off-season:
� 2-3 sessions per week are appropriate for football players
� 3-4 sessions per week are appropriate for track and field athletes
� Recovery
� Primary determinant to effectiveness of plyometric program since maximal anaerobic efforts are involved
� 48 to 72 hours (avg) between plyometric sessions shoul be allowed
� During exercise sessions:
� Depth jumps
� 5-10 seconds between reps
� 2-3 minutes between sets
� Time between sets should be based upon 1:5 to 1:10 work-to-rest ratios and are specific to volume and types of drills used
� Drills for same body area should not be performed on successive days
� Volume
� Defined as number of repetitions and sets performed during a training session
� Lower-body plyometric volumes
� Based on # of foot contacts per workout
� Also could be based upon distance, as with bounding drills
� Beginner (no experience)- start with 80-100 feet
� Intermediate (some experience)- start with 100-120 feet
� Advanced (considerate experience)- start with 120-140 feet
� Upper-body plyometric volumes
� Based upon # of throws or catches per workout
� Program Length
� Typical programs are 6-10 weeks
� However, vertical jump height can improve in 4 weeks
� Plyometrics can be utilized for both resistance and aerobic training
� For quick, powerful movements, should incorporate plyometrics throughout the entire macrocycle
� Intensity and volume should vary with sport and time of season
� Progression
� Should follow the principle of progressive overload
� Typically, as intensity increases, volume should decrease
� That is,
� Start with low to moderate volumes of low intensity
� Progress to low to moderate volumes of moderate intensity
� Then to low to moderate volumes of high intensity
� Warm-up
� Should consist of low-intensity, dynamic movements
� Typical warm-up drills:
� Marching (prep for running, posture emphasis)
� Jogging (prep for impact and high-intensity drills)
� Toe jogging, straight leg jog, butt-kicks
� Skipping (prep for reciprocal coordination between upper and lower body movements; quick landings)
� Footwork (prep for change of directions)
� Lunging (prep for lunge and multi-directions)
� Plyometrics and Other Exercises
� Plyometrics and Resistance Training
� Guidelines:
� Combine lower-body resistance training with upper-body plyometrics and vice versa
� Performing heavy resistance and plyometrics on same day is not recommended
� Complex training (heavy resistance followed by plyometrics) can be performed with adequate recovery in-between
� Traditional resistance training can be combined with plyometrics to enhance muscle power
� Example: (only for advanced plyometric person)
� Performing squat jump with 30% of one�s squat 1RM utilizing an external resistance
� Plyometrics and Other Exercises
� Plyometrics and Aerobic Exercise
� May consider combining these 2 training components for intermittent sports, i.e. soccer, basketball, etc.
� Aerobic exercise may have negative effect on power production
� Advisable to perform plyometric exercise before aerobic endurance training if incorporating both components
� Safety Considerations
� Generally, injuries from plyometrics, occur due to:
� Insufficient strength and conditioning base
� Inadequate warm-up
� Improper progression of lead-up drills
� Inappropriate volume or intensity for phase of training
� Poor shoes or surface
� Lack of skill
� Safety Considerations
� Pretraining Evaluation of Athlete
� Important for reducing potential for injury and facilitating performance
� Components of evaluation:
� Technique
� Strength
� Speed
� Balance
� Age
� Physical Characteristics
� Components of Evaluation
� Technique
� Learning proper landing technique for lower-body plyometrics is essential, i.e. depth jumps
� Center of gravity cannot be offset from base of support, otherwise injury can occur
� Shoulders should be over knees during landing while flexion of ankles, knees, and hips occurs
� Components of Evaluation
� Strength
� Must have a base of strength
� For lower body plyometrics, 1 RM squat should be at least 1.5 times his/her body weight
� For upper body plyometrics, 1 RM bench press should be:
������ - at least 1.0 times athlete�s body weight if weight is
�������� over 220 pounds
����� �� -� at least 1.5 times athlete�s body weight if weight is
����� ����� less than 220 pounds
����� �� - alternative measure:
����������� ���� ������ -ability to perform 5 clap push-ups in a row
Note: If athlete doesn�t possess minimum
�� strength, plyometrics should be delayed
� Components of Evaluation
� Speed
� For lower body plyometrics, athlete should be able to perform 5 repetitions of the squat with 60% body wt in 5 sec or less
� At same time, it is recommended that athlete participate in sprint training and speed-specific resistance training
� For upper body plyometrics, athlete should be able to perform 5 repetitions of the bench press with 60% body wt in 5 sec or less
� Components of Evaluation
� Balance
� Having the ability to maintain a position without moving for a given period of time is an important �basic� for plyometrics
� 3 balance tests for evaluation
� Beginners
� Standing � double-, then single-leg hold for 30 seconds
� Some experience
� Quarter-squat � double-, then single-leg hold for 30 seconds
� Advanced
� Half-squat � double-, then single-leg hold for 30 seconds
� Components of Evaluation
� Age
� High-intensity (e.g. depth jumps) plyometric drills are not recommended for prepubescent-aged children due to potential damage to growth plates
� Psychological maturity is also required prior to initiating high-intensity plyometrics. It is important to be able to follow coach�s or trainer�s instructions.
� Components of Evaluation
� Physical Characteristics
� High-volume, high-intensity plyometrics not recommended for individuals who are more than 220 lbs; increased risk for injury due to weight.
� These individuals should not perform depth jumps from heights greater than 18 in (46 cm)
� Individuals with previous injuries to spine and other body areas that take significant stress from plyometrics should refrain from these exercises
� Equipment and Facility Considerations
� Landing surface
� Should have adequate shock-absorbing properties
� Good surfaces � grass field, suspended floor, rubber mats
� Poor surfaces � concrete, tile, hardwood floor
� Excessively thick (6 in or more) exercise mats not good since these could extend the amortization phase and not let stretch-reflex occur effectively
� Mini-trampolines also not effective for plyometrics due to extended amortization phase
� Equipment and Facility Considerations
� Training area
� Bounding and running drills should be a minimum of 33 yds and up to 109 yds for straightaway
� Standing, box, and depth jumps only need a minimal area but height of 9.8 to 13.1 ft (3-4 meters) is required
� Equipment and Facility Considerations
� Equipment
� Boxes should be sturdy with non-slip top
� Box heights should range from 6 to 42 inches with landing surfaces of at least 18 by 24 inches
� Box should be constructed of sturdy wood (3/4 in plywood or heavy-gauge metal)
� Landing surface must be non-slip
� May use nonslip treads, mixing sand into paint, rubberized flooring
� Equipment and Facility Considerations
� Proper footwear
� Footwear with good ankle and arch support, good lateral stability, and wide non-slip soles
� Supervision
� Need close monitoring to avoid injury
� Depth Jumping
� Maximum height of 48 inches can be used but not increased possibility of injury
� Recommended heights:
� 16-42 inches with 30-32 inches being the norm
� 20-30 inches for athletes weighing over 220 pounds
� Summary
� Plyometric exercise has been proven to increase muscular power
� Sufficient base of strength, speed, aerobic and flexibility training, and nutrition are important for plyometrics to be effective
� Progression is important to incorporate in order to avoid injury and maximize performance