Plyometrics
What are Plyometrics?
Plyometrics, a form of exercise consisting of quick and powerful movements, is highly popular among athletes for developing explosive power. This specific type of training targets the fast-twitch muscle fibers, which assist in developing explosive movements, such as running and jumping. They are especially beneficial for athletes, as quick and powerful movements are a predominant focus in most sports. This article will delve into the dynamics of plyometrics and how they enhance the body’s explosive performance.
In relation to plyometrics, power is best described as the ability to perform strong movements at a high speed or rate of output. For example, power can be determined by how far an athlete can jump after sprinting 10 feet, also known as a long jump. The generated power allows the athlete to direct it into a vertical movement by jumping.
Plyometrics are separated into three categories that divide the movements into specific muscles that store and release energy,
Eccentric (lengthening movement): This phase is also known as the loading phase, where muscles are pre-stretched and store energy. This is best visible when the knees are bent and arms are cocked back before an athlete jumps.
Amortization: This phase is a brief pause, where the muscles stabilize and prepare to release stored energy. Since a shorter pause leads to a more powerful movement, plyometric training aims to reduce the duration of this phase.
Concentric (shortening movement): Muscles release energy in an explosive movement, such as jumping from the ground.
Benefits of Plyometrics
Plyometrics are correlated with improvement in coordination, agility, and flexibility, due to the activities comprising fast and powerful movements. According to the National Academy of Sports Medicine, they are also highly effective in increasing:
Vertical jump height
Long jump distance
Running speed
Agility and quickness
Throwing, hitting, and striking velocity
Balance and coordination
Decreased risk of injury to the bones and joints
Power output from muscles
Speed of muscle contractions
Types of Plyometric Exercises
Plyometrics are generally regarded as exercises only involving the lower body–especially the legs–but they also incorporate the upper body through various others. These can be categorized into 4 separate types:
Bilateral - Types of plyometric exercises that use both legs simultaneously (ie. broad jumps)
Unilateral - One leg per movement, and is ideal for athletes to correct lower body imbalances (ie. single leg hops)
Extensive - Lower intensity movements that can be performed for longer periods (ie. jumping jacks, jump rope)
Intensive - High-intensity movements that should be performed with sufficient recovery time (squat jumps, sprinting)
Examples of Plyometrics Exercises
Squat Jumps - Requires a person to get into a squat position and then perform a vertical jump.
Stand with the legs about shoulder-width apart and the toes facing forward.
Crouch into a squat position by bending the knees and hips.
Jump up as high as possible.
Return to the squat position to repeat the move.
Jump Rope - an effective plyometric exercise as it emphasizes short, quick ground contact time. This movement also measures the coordination and jump height as you jump over the rope.
Box Jumps - Requires a sturdy platform for a person to jump on. This move involves jumping from the floor to the elevated box(es).
Place a sturdy platform a few inches in front of the toes.
Crouch slightly and jump, bending the knees so that both feet land on the box.
Use the arms to swing them forward when jumping to generate more power and stability.
Conclusion
Plyometrics are dynamic exercises designed to improve power, balance, and speed through explosive movements. They range from a variety of different exercises, but they are all performed to improve muscle power output and contractions. Plyometrics develop fast-twitch muscle fibers, which allow the human body to execute these explosive movements, and are thus extremely popular amongst athletes.
Sources
Davies, George, et al. “Current Concepts of Plyometric Exercise.” International Journal of Sports Physical Therapy, U.S. National Library of Medicine, Nov. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/.
Fletcher, Jenna. “Plyometrics: Definition, Benefits, Exercises to Try.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/plyometrics#benefits. Accessed 18 Mar. 2024.
Mayer, Kara. “Plyometrics: What It Is and How to Do It.” WebMD, WebMD, www.webmd.com/fitness-exercise/a-z/what-is-plyometrics. Accessed 18 Mar. 2024.
Solan, Matthew. “Plyometrics: Three Explosive Exercises Even Beginners Can Try.” Harvard Health, 2 Aug. 2023, www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960#:~:text=What%20are%20plyometrics%3F,increases%20speed%20and%20jumping%20height.