Plyometrics is also known as “jump training.” This training technique was originally developed for Olympic athletes, as it helped to increase their muscle power and also explosiveness of action. Plyometrics is another exercise routine that has trickled down to the ranks of regular people who exercise, and can incorporated into the workout of anyone at any age.
What To Expect From Plyometrics
Plyometrics works out your muscles by rapidly stretching and then shortening them. These exercises mimic hopping and jumping motions seen in skiing, boxing, volleyball, football, basketball, and tennis to strengthen one’s quads. This then increases your vertical jump as well as reduces the force of impact on your joints. Track and field athletes will especially find these exercises useful, although plenty of other sports benefit from the enhanced performance, muscle power, and endurance. Combining plyometrics with warm-ups, weight training, and stretching exercises will improve your overall explosive power. Young female basketball and soccer players who are much more likely to incur an ACL injury than their male peers can prevent such injuries with plyometric exercises which strengthen the knee area.
How To Prepare To Do Plyometrics
Do not rush into plyometrics as a beginner. Build up your strength first, because if you are not already strong you could risk injury. A sports medicine doctor can advise you on whether you have adequate strength, and a trainer can help you develop plyometric exercises into your weekly routine. You do not necessarily need equipment, as you will mostly be power jumping and bounding. You can use whatever you have around the house, like a jump rope or the trampoline in the backyard. A 10-minute cardio warm-up will help promote blood flow to your muscles before you start.
The Advantages Of Plyometrics
Plyometrics is great for athletes who want to work on speed, strength, and muscular power while losing weight and toning their muscles. You lower body gets a workout with tuck jumps, squat jumps, and depth jumps which make your legs strong enough to better your jump. With upper body plyometrics you can improve strength with clapping pushups, overheard throws, and medicine ball chest press throws. One of the greatest improvements you will see is in your power endurance. This means that not only can you perform longer, but at a higher intensity of athleticism. Your body has been trained with plyometrics to produce more muscular force with less energy.
Tips for Success With Plyometrics
Plyometrics require a lot of energy for all of the intense movements that will be utilizing most of your muscle groups. Since you will be burning so many calories, make sure you are eating plenty of healthy food to keep your body going. Also be careful of injuries as you continue to push yourself - you may push yourself too far, or even stress your joints with the repetitive jumping. Avoid plyometrics if you have arthritis, or do not think your joints can support you as they should