The inclusion and implementation of plyometrics in training sessions in becoming increasingly common as coaches of all standards begin to realise the potential benefits. As plyometrics can be utilised to effectively enhance and develop an individual’s power, acceleration and jumping height.
The Theory behind Plyometrics
Plyometrics employs the stretch – shortening cycle. This is because the muscles that are being focussed upon follow the process of eccentric contraction followed by concentric contraction. A simplified way to say this is that the muscle is contracted and lengthened then it is immediately contracted further and shortened.
An easy example to follow to highlight plyometrics is to consider performing a sequence of two-footed jumps without stopping. As the body lands from the first jump the muscles in the legs contract eccentrically to absorb the force of the landing. Then once the next jump begins the leg muscles then contract concentrically to propel the body off the floor.
However it should be pointed out that plyometrics training should not be undertaken by everyone, as it places a large amount of strain on an individual’s muscles, joints and bones. Some considerations that need to be assessed before commencing regular plyometrics training are;
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Due to its intense and repetitive nature, plyometrics exercises should not be used by young individuals’ who are still growing – such as children and young teenagers.
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Plyometric sessions are not to be conducted on hard surfaces with no ‘give’ such as concrete, tiles or hard road asphalt.
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Correct technique is employed by all. Of technique begins to depreciate then the exercise or the individual should be stopped.
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All those undertaking the training should have a good foundation of strength and endurance.
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A thorough and detailed warm up should be undertaken before commencing as muscles are often trained to their limits.
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Rest and Recuperate between both exercises and days of sessions. Plyometrics is a very intense work out.
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Ensure any plyometrics exercises (hopping, skipping, bounding etc) do not last more than 15 metres.
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In any one plyometrics session there should be a maximum of 250 jumps of all kinds (skipping, hopping, bounding etc) to avoid excessive strain placed on the joints.
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