The task of plyometric (jumping) training is to generate as much muscle power as possible during exercise. In practice, this means that plyometric exercises improve reflexes, agility and speed, which translates into achieving better sports results (e.g. in running, jumping, team games). Learn about the different types of plyometric exercises and learn what this type of training is and what its principles are.

Plyometric trainingwas already used in the 1960s by Soviet high jumpers and triple jumpers in preparation for an athletics competition.Jumping exerciseshelped the players to increase the dynamics of their movements and the strength of the muscles which, like a spring, knocked them high above the ground. The remarkable effectiveness of this form of exercise caught the attention of the American runner, Fred Wilt, who shortly thereafter, in cooperation with Soviet trainers, created the foundations of plyometric training. Today, plyometric exercises are a mandatory part of preparatory training in all sports requiring speed, agility and reflexes, including in running, martial arts, high jumping. Plyometric training is also more and more willingly used by amateur athletes, which does not always bring positive results. This type of effort requires very good physical preparation and, in the absence of it, it may expose the exercising person to serious injury.

Find out what plyometric training is, for whom and what its principles are.

Plyometric training - what is it?

High efficiency of plyometric training is based on the use of the natural mechanism of muscle contractions. During movement, the muscle goes through two phases: eccentric (stretching) and concentric (shortening). If they alternate, this movement is called the stretch-contraction cycle. Its mechanism of action can be likened to the properties of a spring: the more we stretch the spring, the faster it returns to its original shape. Likewise, a muscle, the more it is stretched, the more power it gains from stressing the connective tissue elements (fascia, muscle sheaths, tendons, tendons). This potential has the effect of getting faster and more powerfulcontraction in the concentric phase, which translates into more dynamic movement.

In addition, muscle power is influenced by the time between stretching and contraction - the shorter it is, the greater the force generated. In practice, it can be illustrated on the example of a runner - his muscles will generate the greatest power when he shortens the contact of his foot with the ground as much as possible (i.e. the phase of transition from stretching to contraction).

The aim of plyometric exercises is therefore to constantly improve the stretch-contraction cycle by repeating it many times as quickly as possible. The muscles trained in this way, through constant nervous stimulation, "learn" to respond quickly to stretching and are able to work more effectively.

Plyometric training - exercise examples

Plyometric exercise can affect both the contractility of the lower and upper muscles. The most frequently used exercises are:

  • pushups with a clap,
  • skip A (run in place with alternating knee lifting),
  • jumps from side to side,
  • jumping over a box, bench,
  • jumping on a chest, bench, step (front, back, side),
  • squat with a jump up and a clap,
  • burpees,
  • throws a medicine ball in front of you, from behind your head, backwards.

Plyometric training - who is it for?

Plyometric exercises develop the motor skills of a player, which are to help him achieve better and better sports results in his discipline. They increase its speed, jumping ability, agility, flexibility and reflexes. They are generally part of a larger training program designed to prepare the athlete to compete. Hence, plyometric exercises are especially popular among sprinters, jumpers, people practicing martial arts, footballers, volleyball players - in a word, all athletes for whom a short reaction time is most important.

People who practice amateur sports can also benefit from plyometric training, but their locomotor apparatus must be prepared to cushion heavy loads. These types of exercises are very intense, based on dynamic, "jerky" movements, and therefore put a heavy strain on the musculoskeletal system. If the joints and ligaments of the person exercising are not flexible enough, there is a high probability that plyometric exercise, instead of strengthening them, will lead to serious injury.

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Is plyometric training for me?

There is an easy way to check if you are safe for plyometric exercise. Prepare the barbell with an equal weight60% of your body weight. Then place the barbell on your shoulders (move the bar over the neck) and do 5 squats. If you managed to do 5 reps, your leg muscles are strong enough to start plyometric training.

Plyometric training - rules

For safe and effective plyometric training, remember to follow its basic rules:

  1. you should only exercise in shoes with good shock absorption, stiff uppers and a hard sole;
  2. it is best to practice on a grass surface that absorbs shocks well;
  3. Before training, it is necessary to warm up all joints well;
  4. you should take care of the correct exercise technique, and especially master the jump and landing from a height (stable and symmetrically positioned feet, slightly bent ankle and knee joints);
  5. workouts should take place no more than 3 times a week with at least a 24-hour break between each workout;
  6. repeat one exercise 8-12 times;
  7. the break between each series should be 1-3 minutes;
  8. if you experience any pain, especially in the joints, stop training immediately and consult a doctor.
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Plyometric training - advantages and disadvantages

Advantages of plyometric training:

  • develops jumping, agility, flexibility, flexibility;
  • improves reaction speed;
  • increases muscle efficiency - thanks to this, they are able to use oxygen better and produce more energy;
  • strengthens joints, ligaments and tendons, making them more flexible, resistant to overloads and injuries;
  • strengthens bones;
  • improves condition.

Disadvantages of plyometric training:

  • puts a heavy load on the traffic apparatus;
  • increases the risk of injuries, overload, especially in inexperienced people who do not follow the correct exercise technique;
  • not suitable for beginners and seniors;
  • is not suitable for people under the age of 18 due to the underdeveloped musculoskeletal system.

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ABC of exercises