Plyometrics...
The Number 1 Method for Developing Sport-Specific
Power
Plyometrics bridges the gap between strength and
speed. If you want to improve your athletic
performance, the transition from strength training
to power training will play an integral part in your
success.
Maximum strength takes 0.5 to 0.7 seconds to
produce. Yet most explosive, athletic movements
occur much more rapidly. Whether your objective is
to accelerate faster, kick the ball harder, move
around the field more quickly or jump higher, the
key to improving your power and performance lies in
generating the highest possible force in the
shortest possible time.
Plyometrics plays a primary role in this training
objective. Ideally you would first develop a high
level of maximal strength before starting a
plyometrics program. This gives you the greatest
potential for peak power.
Plyometric training is no fad. The word "plyometrics"
has been around since the 1960's but athletes were
using the technique many years before that.
So how does plyometric training work exactly?
Plyometrics Defined
The
underlying principle of plyometric training is the
stretch-shortening cycle. Very simply...
As a muscle stretches and
contracts eccentrically (lengthens while it
contracts) it produces elastic energy, which it can
store. If the muscle then contracts concentrically
(shortens while it contracts) this elastic energy
can be used to increase the force of the
contraction. A good example is jumping,
If
an athlete jumps vertically they will invariably dip
down just before takeoff. Quickly lowering their
centre of gravity stretches the working muscle
groups allowing them to contract more forcefully for
the jump.
In essence a muscle stretched before it contracts
will contract much more forcefully.
What role does plyometrics play in all of this?
Plyometric training places increased stretch loads
on the working muscles. As the muscles become more
tolerant to the increase loads the
stretch-shortening cycle becomes more efficient. The muscle stores more elastic
energy. It can transfer from the eccentric or
stretching phase to the concentric or lengthening
phase more rapidly. This is the key to generating
peak power.
Plyometrics has received much undeserved blame for
overtraining and injury. Like ANY form of fitness
training if used incorrectly and irresponsibly
plyometrics is not without risk. The following
guidelines will help to make your plyometric
training safer and more effective.
Guidelines For
Plyometrics - The Least You Should Know
-
A solid strength base is required before starting a
plyometrics program. As a rule of thumb you should
be able to squat twice your bodyweight or leg
press 2.5 times your bodyweight.
-
It is not recommended that anyone under the age of 16
use plyometrics unless a fully qualified coach
believes otherwise.
This applies particularly to
the more intense plyometric exercises
(see table
below).
-
Warming up is crucial. Spend 10mins jogging or skipping
followed by 5-10mins of stretching the muscles
involved. Don't forget to stretch your lower back.
-
Plyometrics don't tend to leave you feeling tired or out
of breath.
Even so stick to your program... now is
not a good time to employ your "no pain no gain"
philosophy!
-
Perform plyometric exercises on a soft surface such as
grass or a synthetic running track.
-
Two sessions of plyometrics per week is ample. Three is
the maximum.
-
Rest completely between sets, 3-5mins at least.
Remember, the idea of plyometrics is not to
leave you out of breath. Your goal is to...
-
Perform each action, each repetition with maximum speed,
effort and technique.
-
A plyometric session should never contain more than 120
ground contacts for any muscle group.
-
Adding additional load such as ankle weights or a
weighted vest will increase training demand. But
it will also slow down the movement diminishing
the training effects of plyometrics. It is not
recommended.
-
Try to land on your full foot, rather than the heel or
toe. This helps the muscle to absorb the shock
rather than bone and joints. And finally...
-
Try to keep you torso erect during the movements -- it
prevents undue strain on the lower back.
|
Intensity Of Plyometrics
Exercises |
|
Intensity Level |
Plyometrics Exercise |
Rest Between Sets |
|
Very high |
Shock tension, high reactive jumps |
+8 mins |
|
High |
Depth jumps +32inches (80cm) |
+5 mins |
|
Moderate |
Bounding exercises |
3-5 mins |
|
Moderate-low |
Low reactive jumps |
3-5 mins |
|
Low |
Low impact jumps and throws |
2-3 mins |
Sample Plyometrics
Exercises
Exercise 1.
Lie on back with your heels touching a line, hold a
ball in your outstretched hands and place the ball
on the floor. Returning to the line standing with
your heels touching it, both feet together jump up
and over the ball, as you land walk back to the
starting position and repeat 10 repetitions.
Exercise 2.
As exercise 1/.but as you lie down to mark the balls
position lie down and put you heels touching the
ball ,pick the ball up and extend your hands
again
(the equivalent of two body lengths + two
outstretched arms. This time heels on the line feet
together two jumps and over the ball.8 reps.
Exercise 3.
As exercise 2/.but three body lengths + outstretched
arms, three jumps 6 reps.
Exercise 4.
As exercise 3/.but four body lengths +outstretched
arms, four jumps 4 reps.
Exercise 5.
As exercise 4/. but five body lengths + outstretched
arms, five jumps 2 reps.
Exercise 6.
As exercise 5/. but six body lengths + outstretched
arms, six jumps 1 rep.
N.B. After “plyometrics” a very thorough stretching
routine must be undertaken, as the lactic acid
build-up in the muscles is considerable.
The onset of local muscle soreness is rapid, normal,
and in a “fit” player should last no longer than 48
hours, massage, hot baths, swimming, are amongst the
best recuperative remedies.
Plyometric exercises can greatly increase the
explosive power of your techniques and in striking
the ball more powerfully.
Course Contributor Phil Davies
