Plyometric Training-Increase Your Speed and Power

What is Plyometric Training?

Unlike typical strength training exercises that involve long and slow movements designed to increase muscular strength and mass, plyometric training consists of quick and explosive movements designed to increase speed and power. The basis of plyometric exercises is that they toughen muscles and condition nerve cells, which trigger a pattern of muscle contractions. Plyometrics uses a key concept of exercise science: Muscle contractions that last the least amount of time produce more energy than a slower contraction or release regardless of the size or bulk of the muscle. A thorough warm up is essential prior to plyometric training. Attention should be given to jogging, stretching (dynamic), striding and general mobility especially about the joints involved in the planned plyometric session. A cool down should follow each session.

Read More: Dynamic Warm-up Exercises

What are the potential benefits of plyometric training?

• Helps facilitate weight control
• Enhances an athlete’s ability to increased speed of movement
• Improves power production
• Increases vertical jump height
• Strengthens bone
• When preformed during the preseason, may decrease the risk of sports related injuries
•  Improves strength and explosiveness
•  Become more agile

Some Plyometric Exercises

• Squat Jumps: Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again.

• Plyometric Push-Up: Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor so that your hands leave the floor. Repeat.

• Tuck Jumps: Stand with your feet shoulder width apart. Explode and jump as high as you can, bringing your knees into your chest. As you descend, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, repeat the sequence.

• Depth jump: Stand on a raised platform approximately 2 to 3 feet (61-91 cm) above the ground. Step off with one foot, then the other, then immediately jump straight up.

• Vertical jump: Stand with your feet hip-width apart, hands on hips. Tilt your hips back, bend your knees, and then immediately leap straight up. Land with your feet in the same place they started.

Take Note

According to the American College of Sports Medicine (ACSM), plyometric training is a safe, beneficial, and fun activity for children and adolescents provided that the program is properly designed and supervised.  There is a potential for injury to occur if the intensity and volume of the training program exceeds the capability of the participants.  Therefore, athletes should develop an adequate baseline of strength before participating in a training program.  Athletes should also be properly supervised to ensure a safe progression of exercises.  Plyometric training is not intended to be a stand-alone program and should be accompanied with strength, aerobic, flexibility, and agility training.

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