What are Plyometrics?

Movements that generate powerful muscle contractions in a short amount of time. The ability to generate a large amount of force quickly.

First, a plyometric movement involves a rapid “stretching” or lengthening of the muscle involved, followed by a very short resting phase. After this brief resting phase, an explosive contraction or “shortening” of the muscle occurs, which allows you to generate alot of force in very little time. This process is sometimes referred to as the “stretch-shortening cycle” and is the basis of all plyometric training.

The faster the transition time between the “stretch” and “shortening” the more powerful the movement.

A good example of a plyometric movement is – > jumping off a small box, hitting the ground and immediately exploding onto a higher box. We all do plyometrics(or some form of it) everyday. Running is a plyometric event. Jumping, skipping and/or swinging a club/bat all have plyometric components involved in them.

Why Plyometrics?

Plyometrics develop muscular power and increases one’s power output. Plyometrics also play an important part in developing balance, coordination and agility that enhances sports performance and everyday life.

Safety Considerations

Due to the forces generated during plyometric training, a greater risk of injury is involved. Only well conditioned individuals(uner supervision) should participate in this type of training. A good base of strength, balance and flexibility should be achieved before attempting explosive/reactive training.

Other considerations to keep in mind before beginning a plyometric program: Age of participant, what type of surface you’ll be training on,the weight of the individual and last(but definitely not least) proper technique.

This style of training is not dangerous, but can cause serious injury if done incorrectly and without the supervision of a professional!

By: Ryan D. Miller

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Ryan D. Miller i
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