Plyometric Training

By: Dr. Stéfane Dias, Professor of Exercise Science at Keiser University, Orlando

 

What is Plyometric Training

Plyometric exercises incorporate quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction. Power is a force x velocity (or work/time) relationship. When correctly applied, plyometric training consistently has been shown to cause increases in force and power (Potach, D., Chu, D. 2016).

Who can benefit from Plyometric Training

Athletes, professional or recreational, who want to increase power benefit from plyometric training. Even children and adolescents can benefit from plyometric training because of neuromuscular control being developed (Potach, D., Chu, D. 2016).  There are a multitude of plyometric drills such as: jumps, hops, bounding, box drills, depth jumps and throws.

Recommendations

  • Perform plyometric exercises 1-3 times per week allowing 48-72 hours of recovery between plyometric training sessions.

 

  • Appropriately warm-up with low intensity dynamic movements

 

  • Program progression should be gradual

 

  • Make sure through proper assessment that the subject has the skill and enough balance, strength and speed to participate in plyometric training

 

Before beginning any training program, it is advised to consult with a health care professional so that the exercise practice is based on the limits of your own body and you are certain no injuries are present.

 

Article written by: Dr. Stéfane Dias, Professor of Exercise Science at Keiser University, Orlando; Dr. Fabio Vieira – Professor of Exercise Science at the University of Brazil; Diego Lacerda, MSc – Performance Coach; Rokaya Mikhailenko, CPT-Student of Exercise Science and Sports Medicine Fitness Technology at Keiser University, Orlando.

 

Citation: Potach, D., Chu, D. (2016) Program Design and Technique for Plyometric Training; Essentials    of Strength Training and Conditioning, 4th ed., NSCA, Champagne, IL: Human        Kinetics, 2016.