The Benefits of Plyometrics

Plyometrics

Plyometrics is a unique way of exercising that is specifically designed as a way for an athlete to produce extremely fast, extremely powerful movements. It is also an excellent way to improve the function of the nervous system. The training generally involves movement in which the muscle is “loaded” and then contracted in rapid sequence using the strength, elasticity, and innervations of the muscle and surrounding tissue to perform specifically desired tasks such as jumping higher, running faster, throwing farther, or hitting harder, depending upon the athlete. It is especially popular as a form of training for runners and jumpers.

The overall training involves a regimen in which the athlete performs a series of plyometric movements that toughen the tissue and train the nerve cells so that they will stimulate specific patterns of muscle contraction. This allows the muscle to generate an extremely powerful contraction in a short timeframe, with a general contraction involving a rapid muscle lengthening movement called the eccentric phase. This is followed by a short resting phase known as the amortization phase, which in turn is followed by an explosive shortening movement called the concentric phase. This relies upon the myostatic reflex, which is the automatic contraction of muscles when their stretch nerve receptors are stimulated. It does not necessarily increase an athlete's maximum strength; rather, it trains the nerves, muscles and tendons to increase their power output.

Plyometrics can be seen in many types of competitive sports. Basketball players rely upon plyometric training in order to be able to perform the well-beloved slam dunk, while rowers use the technique as a way of training for those moments when a burst of additional energy can mean the difference between winning and losing. Runners and jumpers are the most likely to use plyometrics, especially in short distance sprints and high/long jump competitions. Power counts when it comes to world-class sports, and the only way to develop the power necessary to win is to use plyometric training as part of a regular fitness routine.

The Physics

The power in a muscle is determined by how long it takes for the muscle to convert strength into speed. This ability allows for athletic movements beyond what sheer strength would normally allow.

The physics behind plyometrics training shows how an athlete with particularly strong legs could may perform a free weight squat with an extremely heavy weight over a long period of time, while a weaker athlete would generate a smaller amount of force over a shorter amount of time. The lower maximum force output might be lower for a plyometrically trained athlete, so he would be unable to squat for as long a period, but his training would allow him to reduce the amount of time necessary to reach the maximum force output, which results in more power from each contraction of the muscles.

For this to happen, the muscle must undergo what is known as a concentric contraction. The plyometric technique relies upon the knowledge that there is a maximum amount of force which any given muscle can concentrically contract, but if the muscle is lengthened while in the eccentric contraction phase just prior to the contraction, it will produce greater force due to the buildup of elastic energy. Imagine a slingshot being pulled back and then released, and you have an idea of how plyometrics works. Since the energy dissipates extremely quickly, the contraction must rapidly follow the eccentric stretch, referred to as the stretch shortening cycle. Since plyometric exercises require the tendons to stretch, rips can occur if there is overtraining. This is why physical trainers stress that plyometric exercise should only be undertaken by athletes in peak physical condition.

How to Train

Pre-conditioning is a must, with many professionals recommending that the athlete be able to half-squat at least one and a half times their body weight; while this might sound like an excessive requirement, it does provide insight into how stressful and intense the workout can be. As with any training, an athlete should begin with low intensity drills before progressing to the more intense, since incremental progress is key to avoiding injury.

Athletes undertaking plyometric training should be actively involved in some sort of weight training program. Larger, stronger muscles will be able to generate greater force through plyometrics, and the stronger the muscles and tendons are prior to undertaking plyometric training, the less prone they will be to strains and pulls. As far as selecting the proper plyometric moves, the athlete must consider the specific sport or event that they are involved in, as well as their age, level of pre-conditioning, and the ability to undertake what is considered by many to be a complex skill.

Training should never be performed on a hard surface. The preferred surface is a gym mat, with the athlete in question wearing well-cushioned shoes. A sprung floor will also suffice. Never exercise on concrete or any sort of solid surface. The reason is that drills such as hold jumps and eccentric drops require the athlete to drop, hop, and hold. The father of plyometric research, Soviet sports scientist Yuri Verhoshansky, would sometimes have his subjects performing depth jumps from over six feet in the air, which is extreme to say the least. In any event, plyometric training should be undertaken only by professional athletes with prior conditioning and under the watchful guidance of a professional trainer.

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