Plyometric

Plyometric Exercise: Plyometric exercises are high-velocity movements designed to increase power by utilizing the stretch-shortening cycle (SSC). These exercises are characterized by a rapid eccentric (muscle lengthening) phase, a brief amortization (isometric transition) phase, and an explosive concentric (muscle shortening) phase. Plyometric training is thought to enhance power output by improving the timing and coordination of three physiological mechanisms: the myotatic (stretch) reflex, elastic recoil of eccentrically loaded connective tissues, and the optimization of motor unit recruitment during the concentric phase.

• History: Verkhoshanski, a track and field coach in Russia developed a system of "shock training" or "jump training" (2,3). Fred Wilt, a former Purdue University women's track coach, first coined the term plyometrics in 1975 to describe Verkhoshanki's training method, and aided in popularizing the term and training in the United States (4). The word plyometrics is derived from the Greek, plythein or plyo - to increase, and metric to measure.
• Related Topics: Power , Plyometric Exercise , Stretch-shortening Cycle , Force-velocity Curve , Amortization Phase , Rate of Force Development , Counter-movement Jump (CMJ)

Related Courses:

• Power (High-velocity) Training: Introduction
• Lower Body Power Exercises
• Upper Body Power Exercises and Total Body Power Exercises

Frequently Asked Questions (FAQ):

What are the benefits of plyometric exercises?

• Plyometric exercises improve muscular power, enhance speed, agility, jump height, and athletic explosiveness.

What is calisthenics vs. plyometrics?

• Calisthenics refers to bodyweight exercises that focus on strength, control, and endurance (e.g., push-ups, pull-ups, squats). Some plyometrics are calisthenic; however, for an exercise to be considered plyometric, it must include a quick or loaded pre-stretch (eccentric phase), and an explosive concentric phase with the intent of developing power (e.g., jump squats, clap push-ups).

Can you build muscle with plyometrics?

• While plyometrics primarily target power development, they can contribute to muscle hypertrophy, especially the maintenance of type IIx muscle fibers (formerly referred to as type IIb muscle fibers). However, they are likely not as effective for stimulating muscle growth as acute variables associated with hypertrophy.

Is too much plyometrics bad? (Can you do plyometrics every day?)

• Due to the high-impact and neuromuscular demands of plyometric training, daily use is generally not recommended. Without adequate recovery, excessive plyometric training can increase the risk of overuse injuries and diminish performance gains. Two to three sessions per week with proper progression is typical for most training programs.

Should I do plyometrics or weights?

• Both have distinct benefits. Plyometrics improve power and agility, while traditional resistance (weight) training enhances strength and hypertrophy. An effective program may combine both, with plyometrics often following a foundation of strength training for safety and efficacy.

Examples of Plyometric Exercises

1. Depth Jump: After stepping off a box, the landing is the quick pre-stretch, the concentric phase is jumping upward, and the amortization phase is the brief moment between landing (eccentric phase) and jumping upward (concentric phase).
2. Ice Skaters: After jumping laterally, the landing is the quick pre-stretch, the concentric phase is the push-off laterally to the opposite side, and the amortization phase is the instant between landing on one foot and pushing off laterally.
3. Power/plyo Push-Ups: The pre-stretch is the quick lowering of the body (eccentric) phase, which can be progressed by "dropping" into a push-up from a box or standing. At the lowest point of the push-up, the amortization phase is the transition between lowering the body and the concentric phase, which is explosively pushing up (concentric).​
4. Power Chop Medicine Ball Smash: The upward movement/back swing is the quick pre-stretch (eccentric phase), the concentric phase is the downward throwing movement, and the amortization phase occurs at the end of the backswing, transitioning from the upward movement (eccentric) to the downward throwing movement.

Bibliography

1. Davies, G., Riemann, B. L., & Manske, R. (2015). Current concepts of plyometric exercise. International journal of sports physical therapy, 10(6), 760.
2. Verkhoshanski Y. Perspectives in the improvement of speed‐strength preparation of jumpers. Yessis Rev of Soviet Phys Ed Sports. 1969;4:28‐34.
3. Verkhoshanski Y. Depth jumping in the training of jumpers. Track Tech. 1973;51:1618‐1619.
4. Wilt, F. (1984). Soviet theory, technique and training for running and hurdling (Vol. 1). Championship Books.