Plyometric Training and How Jumps are Used to Build Muscles

Plyometric training is used in an extensive range of sports for athletes to reach their peak physical condition. Used appropriately, it can be an effective form of power training. Combined with a suitable strength training program, can be highly effective.

A muscle that is stretched before a concentric contraction, will contract more powerfully and more rapidly. An example is a dip just before a vertical jump. Lowering the centre of gravity quickly, the muscles involved in the jump are momentarily stretched producing a more powerful movement.

Rapid stretch is a result of elastic energy created in the muscles and tendons and then stored. This stored energy is then released, when the stretch is followed directly by a concentric muscle action.

The effect is similar to that of a spring, which wants to return to its natural length. The spring in this case is a constituent of the muscles and tendons called the series elastic component.

When a quick stretch is ascertained in the muscles, an involuntary, protective response occurs to prevent overstretching an injury.

The reaction s known as the stretch reflex. The stretch reflex increases the activity in the muscles undergoing the stretch or eccentric muscle action, allowing it to act much more forcefully. The result is a powerful breaking effect and the potential for a powerful concentric muscle action However, if the concentric muscle action does not occur immediately after the pre-stretch, the potential energy produced by the stretch reflex response is lost (if there is a delay between dipping down and then jumping up, the effect of the counter-dip is lost).

By making use of the stretch-shortening cycle, movements can be made more powerful and volatile. Plyometrics is, plainly put, a set of drills designed to stimulate the series elastic component over and over again, preferably during movements and that mimic those is the athletes sport.

Plyometrics Safety Tips

Plyometrics are advised only for well-conditioned athletes.
You should have high levels of leg strength prior to performing plyometrics.
Warm up thoroughly before starting plyometrics.
Start slowily with small jumps and gradually build up.
Land gently to absorb shock.
Allow enough rest between plyometric workouts.
Stop immediately if you feel any pain in your joints.
Pay attention to injury warnin signs (cramp, pain or sudden tightness).
Use footwear with plenty cushioning.
Perform plyometrics on soft or cushioned surfaces only.

Plyometric Exercise Examples

Vertical standing jumps
Standing long jumps
Box jumps (on and off the box)
Side to side jumps
Side to side box jumps
Side to side box or step jumps
Tuck jumps

Plyometric training also works for anyone wanting to gain strength, speed power and apply those skills to their chosen sport.

Rugby players
Field athletes
Track athletes, especially sprinters
Basketball players
Football players