Weekly Topic #4: The Benefits of Plyometric Training

What is Plyometric Training and it's Benefits?
Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. One popular plyometric exercise is jumping off a box and rebounding off the floor and onto another, higher box. These exercises typically increase speed and strength and build power.

Some examples of Plyometric Exercises:

Plyo-jump - The plyo jump is one of the most simple of plyometric exercise as you need no equipment whatsoever to do it. To do this exercise hold both of your arms directly straight out in front of you (zombie). While holding your hands out, lower your legs and back into the squat position and immediately extend your legs fully and jump back up. Repeat this process using quick explosive movements, especially on the way back up. Try doing 4 sets of 15 Plyo-jumps.

Plyo-hopscotch - You have probably played hopscotch as a kid. This time instead of using the drawn out numbered square, place several points on the floor using tape. Diversify your workout by switching off from hitting each point with both feet, to setting a pattern to use both feet in different points. It is best to incorporate backwards movements as well. Use quick explosive movements with no delay between points. Try doing 4 sets of 1 minute Plyo-hopscotch.

Plyo-stairs - This exercise will give you quicker foot movement and improve your jumping capability. To do this exercise you will need either a free set of stairs you can use, or a fitness platform. Start out by placing both feet together about a foot in front of the  platform or stairs. In one swift hopping motion jump on top of the platform, then jump back down to starting position. You can alternate between jumping backwards when you jump back to the floor and turning around on the platform and jumping down forwards. The important thing is that your movements are quick and precise. Try to create a flow where you are not stopping at all between points. Try doing 4 sets of 45 seconds of Plyo-stairs.

Lateral-plyo-stairs - This exercise is the same as Plyo-stairs with the exception that you will be jumping sideways. To do this exercise, place both feet together and jump to the platform with a quick rapid movement. Than, jump back down without changing the direction you are facing or position of your body. Again, try and use explosive movements with no delay between points. Try doing 4 sets of 45 second Latteral-stairs.

Tip: The whole point of plyometrics is to use quick rapid movements within a given area. Stay on your toes. This will allow you to move quicker when switching direction.

Safety of Plyometrics
Experts in the field of exercise science have varying opinions of plyometrics. The American College of Sports Medicine states that "that plyometric training is a safe, beneficial and fun activity for children and adolescents provided that the program is properly designed and supervised."

Plyometrics (and any impact exercise) can increase the risk of injury if you don't follow certain safety precautions. The tremendous force generated during these moves requires that athletes use them sparingly and with proper training.

The most important aspect of a safe and effective plyometric program is developing a safe landing technique. This means the athlete lands softly on the toes and rolls to the heels. By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. The other key to proper landing is to avoid any twisting or sideways motion at the knee.

Plyometrics Safety Tips

• Warm up thoroughly before starting plyometrics
• Start slowly with small jumps and gradually build up
• Land softly (see above) to absorb shock
• Allow plenty of rest between plyometric workouts
• Stop immediately if you feel any pain in your joints
• Pay attention to injury warning signs.
• Use footwear with plenty of cushioning
• Perform plyometrics on soft or cushioned surfaces only

This plyometric training program has been used to prevent ACL injuries in athletes.

Keep in mind that you can develop a great deal of strength and power without resorting to plyometrics, but if you participate in sports that require jumping and landing, plyometric training may be beneficial to improve skill and performance.

_Source

_{Plyometric Training for Children and Adolescents, December 2001, www.acsm.org.}

_{American Council on Exercise, Plyometrics: Controlled Impact/Maximum Power, Fit Facts, 2001, M01-076 PLY - 52.}