What Are Plyometric Exercises? The Athlete’s Guide
Plyometric exercises are jumping movements, usually done rapidly, that help you improve your power, strength, endurance, and cardio fitness. Plyometric exercises can be done with or without weights. If you see someone jumping up onto a platform using both their legs and arms to generate power in rapid fashion, they’re doing plyometric exercises. Jumping to grab a rebound in basketball is also a plyometric movement. A full circuit plyometrics can be done performing traditional exercises, like pushups and jumping jacks. A circuit can be as long as 30 minutes or as short as a minute or two. Because performing plyometric exercises can be intense, it’s best to start exercising slowly, attempting advanced moves with the help of a trainer once you’ve developed some skills and muscle strength. As you review the information, remember to always consult with your physician before starting an exercise program.
Benefits of Plyometric Training
Plyometric training has many benefits. According to the National Association of Sports Motion, plyometric training can help in the following areas:
Increasing Your Vertical Jump
Increasing Your Jumping Distance
Increasing Your Strength
Improving Your Running Speed and Quickness
Improving Your Throwing, Hitting & Striking Velocity
There are 3 phases to plyometric exercises. They all focus on stretching your muscles to put them in position to create an explosive force.
Eccentric Component: In this stage, your muscle is pre-stretched, putting it in optimal position to perform. This is also known as the cocking, loading, or yielding stage. When a tennis player takes their racket back before hitting a shot, this is known as the eccentric stage.
Amortization Component: This is the amount of time it takes for your muscle to contract when you’re performing the exercise and then for you to repeat the exercise. In simple terms, it’s the time between finishing one repetition of the exercise and then transitioning into another repetition.
Concentric Component: The concentric movement is the execution of the exercise. When you perform a jump squat, the jumping part of the squat is the concentric movement. You are releasing the stored energy.
Plyometric Exercises for Athletes
Plyometrics are usually full body explosive movements that help strengthen and add power to your back, legs, shoulders, and abdominal muscles. These are also known as your big muscle groups. To get the full benefit of a plyometric workout, you should do a circuit without rest between repetitions. Your pace will slow down considerably as you progress into your workout because you will start to get fatigued. Below are the different categories for plyometric training, and some specific exercises.
Beginners: Jumping jacks and running in place. These exercises are a good way to ease into plyometric training, and they can be performed by most people at any age level.
Unilateral: These are moderate exercises that focus on one limb. For instance, jumping in place with one foot. These movements allow you to isolate a muscle group.
Extensive: These are longer rhythmical movements that are consistent and repetitive. Jumping rope and jumping in place are extensive movements.
Intensive: These are complex, multi-step movements that should be done only by athletes who have extensive plyometric experience. Below are descriptions of some intensive plyometric exercises.
Pop Squat: Start with your feet wider than your hips. Squat down, bringing your folded hands to your chest. Keep your back straight and your bottom out. Touch your elbows to your knees and then jump or “pop” back up. While you're jumping, your hands should fall to your sides. Repeat as quickly as possible.
Burpee: Stand straight up with your feet shoulder-width apart and arms by your sides. Drop to the floor with your hands by your shoulders. Once your feet hit the ground, extend them out as far as possible. Lower your chest to the ground with your head arched up. Jump back to a position where your legs are under your chest and then leap off the floor with your arms fully extended.
Medicine Ball Slam: Stand with your feet shoulder-length apart. Extend a weighted ball, typically made of rubber or leather, over your head, holding onto the ball with both hands. Slam the ball on the ground in front of you with as much force as possible. Squat down, pick up the ball, and repeat the process.
Jump Squat with Heel Tap: Start with your hands locked together on the back of your head with your elbows sticking out at a 90-degree angle on top of your shoulders. Bend your knees, pushing down with your bottom sticking out. Squat down as far as you can using your glutes and thighs. Once you’ve squatted, jump back up with your elbows in place and touch your heels. That’s 1 repetition.
Hand Release Pushup: Start on the floor with your hands slightly wider than shoulder- width apart and your legs fully extended. Your elbows should be at a 45-degree angle. Your core muscles should be tight. Lift your feet up from the ground and release your hands so that they’re hovering above your ears. Most of your weight should be centered in your core. Return your hands and feet to the ground and do a pushup. That’s one repetition.
What to Wear for Plyometric Training
Because plyometric training involves intense rapid movement, you’ll want clothes that are sweat wicking, lightweight, and sturdy.
Training Shoes: A good pair of training shoes should have plenty of support to help with the explosive movements. They should also be comfortable, lightweight, and designed to help you make quick lateral movements.
Shirts: Choose a sweat-wicking material that’s comfortable, form fitting and lightweight. Women will want to make sure they have a comfortable-fitting, high-impact sport bra.
Shorts: Loose-fitting gym shorts are ideal for warm weather. They allow for freedom of movement.
Plyometric training can be a great way to improve your strength and power, but it’s a form of exercise where you need to be closely supervised by a professional, especially with some of the more complicated moves. And, as with any exercise program, always consult with your physician before starting it.