Once thought to be used only with athletes to improve their speed, agility, and explosive power, now this method of training is being incorporated into the general fitness world.
Plyometric training involves loading a muscle and then contracting the muscle in rapid sequence. This is for the purpose of jumping higher, running faster, throwing harder, kicking harder, etc…generally used for improving in these areas for a specific sport. Plyometric training not only improves performance for sport, but also has overall health benefits.
The science behind this method of training involves the stretch-shortening cycle, which is an active stretch of a muscle followed by an immediate shortening of the same muscle. Basically like the recoiling of a spring. If you take a spring and press it down on a surface there is a load on the spring, which is your hand holding it down, then when you let it go it the energy would make the spring recoil in a more efficient movement. Your muscles and tendon can act as a spring in the same manner. An example of a Plyometric program looks like this;
Squat Jump
First you start in a squat position, hands are on the back of head, you then jump straight up as high as you can, springing off of your toes, you then land in the same squat position. This is then repeated for the required repetitions.
Jump Over Barrier
First place a small hurdle on a flat surface, stand with feet shoulder width apart, and start in a squat position; as you go into the squat your arms swing back, you then swing your arms forward and jump over the hurdle landing back into the squat position. The arm swing helps to increase and propel you forward. Repeat this drill for the required amount of repetitions.
These jumps are a couple of examples of plyometric exercises; there are a lot of plyometric exercises to choose from. This is a higher intensity way of training, so there are risks involved. One should have medical clearance before attempting this type of exercise program if there are any pre-existing health risks. Proper training technique is a must; therefore one should work with a professional before attempting this type of training. There are many benefits to this type of training and what we are seeing is that this type of training can be modified to fit into a more general population rather than just athletes.
