Plyometrics
Plyometrics training boosts power, speed and athleticism in athletes and non athletes alike. It can help you jump higher, spring faster and boost your performance and power output.
In this post, I will discuss plyometric training, the science behind it, and how to incorporate it into your training program!
Benefits of Plyometrics
Plyometrics training has huge benefits. It can help you to jump higher, perform better in any sport, build stronger bones, burn fat, boost metabolic rate, build strength and speed. Plyometrics training can boost power and prevent declines in muscle power as you age.
Plyometrics training can also help you guard against injury, by strengthening your bones, ligaments, tendons and muscles.
Plyometrics training also teaches you how to land properly to reduce joint impact and prevent injuries during sports and daily life.
Science Behind Plyometrics Training
Plyometrics training may make you more explosive or agile, but how? Two theories help to explain how plyometrics works.
These theories are the mechanical model and the neurophysiological model.
Mechanical Model
This model states that when you preload the muscles with a stretch, you can then jump higher or farther than you could without the stretch.
For instance, when you perform a fast mini squat before jumping, you can jump higher than if you did not do the squat first.
Basically, the muscles and tendons contract like springs following a quick and forceful pre-stretch phase.
Neurophysiological Model
According to the neurophysiological model, muscles that are pre-stretched rapidly during the lowering (eccentric) phase stimulate muscle spindles (proprioceptors in the muscle that sense changes in muscle length) to increase muscle output during the jump phase.
Put simply, the idea is that when you pre-stretch the muscles quickly during a pre-loading movement, you activate muscle spindles, leading to a more forceful and powerful jump or leap.
Keep in mind that the phase between the preloading stretch and the jump or leap must be very short to get the benefits of enhanced explosiveness!
How to Begin Plyometrics
You are ready to begin plyometric training when you have a solid base of strength and stability.
You should not start high intensity plyometric exercises like the depth jump until you can back squat 1.5 times body weight for one rep, or 60 percent of body weight for 5 reps in 5 seconds. You should also be able to stand on one leg in a quarter and half squat position for 30 seconds on each leg.
To start upper body plyometrics, you should be able to bench press 1 x body weight for one rep, or 60 percent of body weight for 5 reps in 5 seconds.
Safety of Plyometrics Training
Plyometrics are very safe, but you want to make sure you emphasize good landing mechanics to reduce the risk of injury.
Proper landing mechanics include feet about hip width, knees over toes, knees bent to about 60 degrees, arms in front, landing toes to heels and landing softly.
Don’t perform this type of training if you are obese, pregnant, out of shape, or if you have joint pain.
Progress gradually to help avoid injury. Start with non-continuous drills that start and end on two legs. As you progress, you can try drills that start or end on one foot, incorporate directional changes or incorporate additional weight. You can find some upper body plyometrics exercises and some lower body plyometrics exercises to try.
Training Guidelines
You should perform plyometrics training at the beginning of your workout after a solid warm up but before any heavy lifts or other exercises. You can warm up with jogging, marching, lunging, and lower intensity hops and jumps before trying more advanced plyometric exercises.
You could start with roughly three sets of 8-12 jumps or hops. Start by including brief breaks between reps to practice good landing technique. As you master that, you can progress towards continuous jumps, hops and bounds. More intense exercises require fewer points of contact, single limb exercises, depth drops and multi-directional drills.
Beginners should aim for 80-100 reps per week. Intermediates can aim for 100-120 reps per week. Advanced trainees should aim for 120-140 reps per week.
Rest between 2 to 5 minutes between sets. Remember, plyometrics is meant to improve explosiveness, not cardio conditioning. You cannot be explosive if you are out of breath and tired. Even if you find you are not winded after these drills, you should keep longer rest periods for neurological recovery.
Plyometrics for Special Populations
Plyometrics are not just for young adult athletes. Kids and senior citizens can also benefit from plyometrics training!
Kids are ready to start plyometrics when they are mature enough to listen and follow directions. Plyometrics will not stunt their growth or cause injuries when performed properly.
Seniors are also a good candidate for plyometrics training. If you are an older adult, make sure you have the go-ahead from your health care provider. Just proceed with caution and do not do any drills that cause pain. If you have knee or lower back injuries, stick with lower intensity plyometrics exercises and avoid depth jumps.
Final Thoughts
Plyometrics training can help you to boost power, athletic ability and jump performance. If you have not already started plyometrics training, I hope you will consider adding this type of workout to your arsenal!
What do you think? Do you love plyometrics training? Let me know in the comments below.
