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Plyometrics, otherwise known as jump training, is a sports conditioning technique to improve performance. The exercises that are included in plyometrics cause the exerciser to utilize muscles they don't normally use, including both lower and upper body muscles important for balance and core strength. They're also great for doing morning exercises and they cost nothing for equipment, so they're frugal too. Plyometrics training will make athletes stronger at their game and the hobby exerciser receives overall body conditioning, and provide a nice change of pace for a general fitness regimen. Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Want to burn more calories and trick your body into burning more calories without thinking about it? Plyometric training uses the stretch shortening cycle of a muscle to maximize power output. An example of a plyometric exercise is landing on the ground and jumping up immediately upon landing. Due to the high forces generated from landing, plyometrics causes intense delayed onset muscle soreness (DOMS) therefore preparation is key. Just like in any other fitness program, the intensity and load of your plyometrics program should be started very low and raised progressively as your body gets accustomed to the high intensity of these types of contractions. Intensity is based on how much force is deployed during each eccentric contraction of each jump.
As volume is based on repetitions for a strength training program, the volume for a plyometrics program is based on foot-contacts with the ground. These are examples of some jumps used in a plyometric training program, but the beauty of this type of training is that you can invent an exercise to make it specific to your sport.
Plyometrics will make your speed bust through a plateau previously reached with weight training. Would you rather be strong but slow and prone to injury, or explosively quick, powerful and injury resistant?  Yeah, I know: easy answer, right?   Remember when you were a kid, and goofed all over the playground, or maybe jumped in between pieces of furniture when your parents weren’t looking? If, however, you are into a reasonable fitness and exercise routine, with cardio, weights, and maybe some aerobic training and conditioning, you just might be a good candidate for Plyometrics.
The motions involved with Plyometrics are a bit like those of Boxing, Volleyball, Skiing, Basketball, Football, and Tennis.  Some of the benefits include development of strength and speed for use by martial artists, high jumpers, or just your average person who wants to become more physically fit. Younger female athletes, especially basketball and soccer players, are more susceptible to ACL injuries than their male counterparts.  They will be happy to know that a well-executed Plyometric exercise program can reduce the risk of destructive and painful ACL problems.
PreMark Health Science is a full service, custom manufacturer specialist in nutrition and cosmetic products. Research shows plyometric training is the best way to increase your vertical jump height (1).


Train for that slam dunk the right way with this breakdown of the three levels of plyometrics and their respective exercises. Level 2 exercises are best suited for players with two to four years of training experience who can squat at least 1.5 times their body weight. Level 3 exercises are for advanced athletes who have more than four years of training experience and can squat at least two times their body weight.
Join STACK MVP and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. If you've never heard of it, don't worry, but the good news is that it is very good for building strength and full body conditioning while receiving a cardiovascular benefit - all at the same time. Exercises such as push ups, squats and lunges can be made into plyometric exercises by pushing upwards to make you leave the ground through the point of contact (heels for squats and lunges, palms for push ups). However, what you will discover is that the training actually strengthened those weaknesses, instead of aggravating them. The stretch shortening cycle of a muscle is the stretching (eccentric contraction) of an activated muscle immediately followed by a shortening (concentric contraction) of that same muscle. In this example, a stretch is induced on the quadriceps muscles upon landing (eccentric contraction) and the muscles shorten (concentric contraction) immediately after to jump up. If you do three sets of 10 jumps of three exercises, your total volume would be 90 foot-contacts.
Although plyometrics are mainly used by athletes, no one is to say that a non-athlete with good athleticism canA’t incorporate them in a strength training program to add variety. Start slow, build yourself up to a fitness level where you feel comfortable completing these type of strenuous moves, just modify them a little at first.
Fred Wilt figured he should look into what was working for them, no matter how nerdy it looked. Plyos work by developing efficiency in the stretch shortening cycle (SSC), allowing you a higher, more powerful jump.
For plyometric jumps to actually help you, they must be tailored to your level of athleticism. Fabritz is the founder of PJF Performance LLC (Tempe, Ariz.) and a top performance enhancement coach.
Stretch shortening cycles are natural movements and are an integral component of all athletic movements such as sprinting, jumping and throwing. Before incorporating plyometrics into your workouts, be careful, they are very intense, so intense in fact, even athletes sometimes injure themselves when doing them, so caution must be used. Power training for sport, Plyometrics for maximum power development, York University, Toronto, Ontario, Canada. Using exercises too advanced too soon will not only produce poor results, it will increase your risk of injury.


Plyometric exercises maximize the potential of the stretch shortening cycle by loading the eccentric contraction. If this style of training is new to you, it is highly recommended that you consult a trained professional with a strong knowledge of plyometric training. It is important to mention that this loading must come not just from an external force but also from an amortization, such as a landing or a catch, for the stretch shortening cycle to be plyometric in nature. This includes following a tailored strength training program for at least 3 months before starting plyometrics. Start with two or three sets of 8-10 foot-contacts of one exercise of low intensity and progressively add an exercise until your comfort level is high enough to move onto medium intensity exercises. Preparation emphasis should be placed on the quadriceps, hamstrings, gluteals and calves for the lower body, and on the shoulders, chest, upper back and abdominals for the upper body.
Due to the high impacts on the joints, the ideal surface to use is a semi-soft one such as grass but an aerobics room in a fitness center will work fine. First it stores elastic energy in the muscle and the tendon, which is available to the muscle during the subsequent voluntary concentric contraction. It is recommended that you be able to squat 1.5 times your body weight (2 times for athletes weighing 100 kg or more) before you attempt higher intensity exercises such as depth jumps.
Be sure to get plenty of rest (2-3 minutes) between sets and most importantly, warm up and stretch before and after.
Second it elicits the stretch reflex, which is a property of a muscle to provoke an involuntary concentric contraction when it is stretched rapidly. Not only will strength help you avoid injuries from the impacts, but remember that power is the product of strength and speed, therefore the higher your strength level, the higher your potential for power.
The combination of the stored energy and the stretch reflex allow the final voluntary concentric contraction to take place with greater power output than a movement with concentric contraction alone. Plyometric type exercises therefore train the neuromuscular apparatus to change rapidly from an eccentric to a concentric contraction. It is important that plyometric exercises be done fast for the elastic energy and the stretch reflex to be used to their potential.
Equally important, the coupling time must be kept to a minimum, which is the time between the end of the eccentric and the beginning of the concentric contractions. This means that your time on the ground has to be kept to a minimum and that you want as much hang time as possible.



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Author: admin | 16.02.2014

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