Plyometrics
What are plyometrics?
Plyometrics are high force, high impact movements, like jumping and bounding, used to improve power and speed.
There are three key components of plyometrics:
Eccentric: This is similar to the eccentric phase of a lift. The main difference is that this eccentric is usually done quickly to elicit a stretch reflex to explode into the concentric. Think of this like the 1/4 squat you would do before jumping up. This can also be isolated to just deceleration and absorption. Think of this as jumping off a box and landing in a squat.
Amortization: This is the adaptation from force absorption (in the eccentric) to force production in the concentric. Think of this as landing and jumping back up immediately, like in pogo jump. There is no wait time between landing and jumping back up.
Concentric: This is similar to the concentric phase of a lift, we are contracting our muscles. Think of this as the jump UP.
How are plyometrics used in a training program?
This type of training is primarily built for athletes in a sport-specific manner to improve power, speed, reaction time, fast twitch muscle fibers, jumping height, and skill for their sport. It can also be used in HIIT style training as a high intensity body-weight exercise, or in lifting and bodybuilding as a superset with a weighted exercise or on its own to improve power.
Plyometrics are great for building better athletes.
Because plyometrics have a high impact, it’s important to be realistic with your body, your capacity for recovery, and your goals before implementing this style of training. It is also important to apply the right volume for your body and goals. If you can’t recover like an athlete, training like one may lead to injuries.
What are examples of plyometric movements?
Broad Jump, Box Jump, Lateral Bound, Speed Skater, Vertical Jump, Sprinter Hop, Medicine Ball rotational throwing and catching.
