Plyometrics training involves
fast, explosive movements in which a muscle is quickly loaded
and contracted. Plyometric exercises normally have the
objective of increasing one's jumping ability, speed or
throwing power by increasing the speed of muscular
contractions. A plyometric contraction involves
alternating muscle lengthening (eccentric) and shortening
(concentric) movements which occur very quickly with only a
brief pause inbetween.
Plyometric exercises develop
explosive power without necessarily increasing strength.
Power is determined by the time it takes to convert strength
into speed. Thus an athlete with plyometrics training can
potentially jump higher or further than a stronger athlete due
to his/her ability to more quickly convert his/her maximal
force output and yield more power from an individual muscular
contraction.
Due to the intense forces of
plyometric exercises, plyometric training should only be
performed by conditioned athletes who are properly supervised
and who are free from knee, back or shoulder
injuries. As well, care should be taken to ensure the
training surface used for plyometrics has some degree of
elasticity - a grass surface or a gym mat is ideal
whereas concrete should be avoided. Plyometrics are
not recommended for very young or older athletes due to
the increased risk of injury from explosive movements.
Lastly, a proper warmup is necessary to prepare the
joints for the explosive movements of plyometrics
training.
This video illustrates the
following plyometric movements - depth drops
and bounding
This plyometric workout video
illustrates various hurdle jump & depth jump
combinations
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