Plyometrics are exercises that involve the repeated rapid stretching and contracting of muscles to increase muscle power. The techniques involved have been used for many years, but the actual term "plyometrics" (also known as plyos) became popular starting in the late 1970s and early 1980s. The theory is that explosive exercises such as jumping and leaping develop the muscles, and performance improves in other movements as well. Plyometric exercises are especially helpful for athletes whose sports involve dynamic movements, such as in martial arts, track and field, basketball, soccer, volleyball and lacrosse. Several different plyometric exercises can be done in the gym.
Burpees
One of the most effective of all plyometric exerciseses, the burpee (also known as the squat-thrust) is an exercise that can be done in the gym without equipment. Stand feet shoulder-width apart on a gym mat or rubber floor and squat so that you can put your hands palm-down on the floor on each side of your legs on the outside. Transfer your weight to your hands and kick your legs out behind you and end in a push-up position with a straight back. Reverse the movement, jump into a crouch then leap straight up into the air and stretch your arms straight up over your head. Reach your hands toward the ceiling. Do this entire movement as quickly as you can while keeping proper form. Do two sets of 30 repetitions once or twice a week.
Medicine Ball Throws
Various medicine ball throws can be used to help develop power and explosive movements. Make sure you select a ball that you can throw without deviating from proper form. With or without a partner, push from the chest, do overhead throws, underhand throws and rotation throws one after the other with little break between. Do two to three sets of 15 to 20 repetitions once or twice a week.
Slalom Jumps
Stand on a soft surface, with both feet on the same side of a line. Keep your feet together and jump sideways over the line and land with both feet on the floor. Focus on speed and height. Do these jumps as fast and as high as you can each time. You may do this jumping exercise for a certain period of time (say, two sets of 20 seconds) or do two sets of 20 repetitions once or twice a week.
Caution
As with any new fitness program, seek advice from a physician if there are any health concerns. In addition, lack of strength and flexibility may cause injury while performing plyometric exercises. The practitioner must also possess suitable balance, agility and coordination. Care must also be taken to ensure injury doesn't occur: use a soft surface; use proper technique; people under 13 should perform only low-intensity activities; and heavier people should also perform only low-intensity exercises. Further, do not perform plyometric exercises every day; it's best to do plyometrics only once or twice a week so as to avoid over-training injuries.
References
- "High-Powered Plyometrics"; James Radcliffe and Robert Farentinos; 1999
- Merriam Webster Dictionary: Plyometrics
Member Comments