Plyometrics

Plyometric training places a high level of stress on joints, connective tissue and the neuromuscular system. Without a well-developed strength training programme, stress related injuries are much more likely to occur. Plyometrics is simply drills designed to stimulate the elastic component over and over again preferably during movements that mimic those in the athlete’s sport. The long-term benefits of practicing plyometrics training has a positive effect on the body and performance.

A wide variety of training studies shows that plyometrics can improve performance in vertical jumping, long jumping, sprinting and other sports like sprint cycling.With only a relatively small amount of plyometric training the athlete can improve dramatically their performance.
Amount of plyometrics
 Just one or two kinds of plyometric exercise workouts 1-3 times a week for 6-12 weeks can significantly improve motor performance.  Additionally, only a small amount of volume is required to bring about these positive changes i.e. 2-4 sets of 10 repetitions per session or 4 sets of 8 repetitions. While upper body plyometrics needs less attention, three sessions of plyometric push ups a week has been shown to increase upper body power as measured and tested by medicine ball throws. Using a variety of plyometics exercises such as depth jumps, counter-movement jumps, leg bounding and hopping etc., can improve motor performance. While the majority of studies have focused on untrained athletes, trained athletes such as soccer and basketball players have all improved their performance with plyometrics. The overall program should be carefully planned as heavy weight training and plyometric training are not recommended on the same day . One way around this is to alternate upper body and lower body exercises. Depth jumps are a popular training mode for improving strength, power, and speed. The strength and conditioning professional should try to include plyometric depth jump training as part of the athlete's overall program for improving vertical jumping ability and concentric contractile performance.

In an experiment, it was  found that when rebound or counter movement is possible, the effectiveness is considerably higher than when no rebound occurs. This is similar to triple jump raining when the athlete has to rebound from a hop to a step then a jump.

Depth Jumping

Depth jumps are a popular training mode for improving strength, power, and speed. The strength and conditioning professional should try to include plyometric depth jump training as part of the athlete's overall program for improving vertical jumping ability and concentric contractile performance. This is important for all sports people needing spring and height.

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