15 May 2015 in Theory, Training

Plyometric exercises

People who are active, developing, broadening their knowledge about sport often come across the term ‘plyometric training’ while searching.

This term is a kind of a misuse. It is better to talk about plyometric exercises used in different types of training.

Plyometric exercises aim at increasing strength important in lengthening and shortening muscles, which is useful in a variety of sports such as martial arts, running, team games, weightlifting. It is worth noting that they have been used over decades, however, the development in research on training physiology allowed to systematize knowledge on how different types movements influence the athlete’s body.

It also enables to design training plans and adjust exercises to the needs of particular athletes.

Therefore, the power that the organism uses when a muscle is stretched came into focus. During stretching a muscle is protected against an injury by this reflex. The energy that is used in this reflex is called ‘elastic energy’ or ‘involuntary force’ – we would not be able to flex it that strong ourselves. It turned out that this force can be used to increase the power of the next movement – the muscle contraction. A very significant is the time between stretching the muscle and its contraction – movement dynamics. The shorter it is, the less involuntary force is being wasted.

By including plyometric exercises in regular workouts, we teach our bodies to utilize this force of contraction, increasing in this way the power of muscles, and build their condition. Plyometric exercises are e.g. jumping (runners jump before they start to increase their explosive strength), depth box jumps, jumps over medicine balls, sprint, push-ups with claps.

The essence of vertical plyometric exercises is the shortest contact with the ground. Other plains of performing plyometric exercises are also possible. A professional trainer can include plyometric exercises with weights, exercises based on the shock method and exercises with special equipment in the training. Our bodies have hidden powers 🙂

Science and experience of trainers help to uncover those powers and use them to get better sports results without affecting our health.

Let’s exercise!!!