WHAT IS PLYOMETRICS?
The following text describes Plyometric training, which is a type of exercise that combines a quick, powerful movement with a series of reactive exercises. This type of exercise is beneficial because it uses the stretch-shortening cycle, which is a movement that helps improve your coordination and balance.
The difference between plyometric training and power training is that plyometric training generally refers to a specific type of exercise that consists of three phases of movement that happen quickly, while power training can refer to any type of exercise that increases power. Additionally, some exercises that are classified as plyometric training by the NASM OPT Model's Phase 1 would more accurately be classified as power patterns, as they involve a longer pause (isometric) between the eccentric and concentric phases.
In contrast to Power Lifting, Plyometrics is a sport whose primary focus is on enhancing and developing strength, rather than on training with heavy, slow lifts. plyometrics is built on various scientific principles (stretch-shortening cycle, optimizing sarcomere length, and stretch reflexes) that can help individuals dramatically boost their power output (2, 3).
Greatly improving the speed at which force is developed and the maximum power output of various movement patterns related to sport is crucial to greatly improving sport-related tasks. Note the following areas of injury reduction (3):
The following are benefits of the Rehabilitative Agility Training System: -Improved control for varus and valgus movements at the knees during landing -Enhanced dynamic knee stability during the deceleration phase of landing -Enhanced anaerobic power and vertical jump height -Improvement in overall power and change of direction speed in all planes of motion (saggital, frontal, and transverse)
Plyometric training refers to a type of exercises that are designed to improve explosive power. These exercises are often used by athletes who need to improve their performance in sports that require quick and powerful movements, such as sprinting, basketball, and football. While plyometric training can be a great way to improve your athletic performance, it is important to introduce these exercises into your training program gradually and to always use proper form to avoid injuries.
This type of exercise demands a solid foundation of stability, motor control, coordinated patterning, eccentric strength, joint integrity, flexibility, and technical proficiency to avoid injury.
THE 3 COMPONENTS OF PLYOMETRIC PATTERNS: THE STRETCH-SHORTENING CYCLE
The three components of plyometric exercises are an eccentric phase, an amortization phase, and a concentric phase. These three phases make up a stretch-shortening cycle.
ECCENTRIC COMPONENT
The muscle is pre-stretched, storing potential energy in its elastic elements, during the eccentric component, which can be referred to as deceleration, absorption, loading, yielding, or the cocking phase.
In both basketball and baseball, the eccentric component is exhibited when a player bends their knees and lowers their arms before a rebound shot, or when a baseball player pulls his arm back before a throw to first base.
AMORTIZATION COMPONENT
The amortization component is a time of dynamic stabilization during which the muscle transitions from overcoming the acceleration of gravity to releasing the potential elastic energy. If this segment lasts too long, the potential elastic energy can be lost.
The Non Countermovement or “Pause Jump” is a movement pattern that is often used to emphasize the RFD components and minimize the joint impact as well as elastic components. The shorter the amortization segment, the more powerful the results.
CONCENTRIC COMPONENT
Next in the concentric phase, the elastic energy is released, which tension is generated in a concentric muscle contraction. This is where the athlete releases the stored and redirected energy, for example by jumping for the basket or throwing the ball to first base.
USING THE OPT MODEL FOR PLYOMETRICS
Before adding plyometric patterns to your programming for athletes and fitness enthusiasts, make sure your clients have the prerequisite strength by having them squat 1.5x their bodyweight. This old adage is overly simplistic and likely not applicable to all plyometrics patterns (i.e., upper body plyometrics), but it's a good place to start.
Before doing plyometric exercises, people must be able to balance well and have enough strength in their core, joints, and muscles. Plyometric drills may not be good for people who have some chronic medical conditions.
According to NASM's Optimum Performance Training model, plyometric exercises should start with stabilization, then move on to strength, and finally power.
Upper-body plyometric exercises include plyometric push-ups, wall throws, overhead throws, or combination moves such as a jump squat with a chest pass.
Benefits of plyometric exercise
Plyometric workouts are a type of exercise that can help improve athletic performance, speed, and power.
A 2014 study found that a 7-week program for handball players reduced body fat content by about 15 percent and increased lean muscle mass by 2 percent. The athletes also improved their lower-body strength.
Plyometrics can enhance an athlete's ability to change direction, especially for basketball players, according to a 2016 study.
If you're not convinced to try plyometric exercises, a 2015 study of soccer players found that a 6-week program of resistance training combined with plyometric exercise improved overall strength, sprinting, and jumping performance.
If you're wondering how long you need to commit to see results from plyometric training, a review of studies in 2016 found that for experienced athletes, the sweet spot is 8 weeks. However, gains can be achieved in as little as 4 weeks.
