Plyometric Training

Plyometric Training

April 1, 2021

Plyometric Training is a great way to build explosive power, balance, functionality, coordination, agility, and muscular endurance! This form of training often doesn’t require any equipment and uses a wide variety of exercises that mimic many movements completed in competition to increase the overall level of performance.

Plyometric training is different than normal strength training. Instead of long, slow movements, where there is a resistance for an extended period of time, plyometrics use quick, explosive, and repetitive movements that oftentimes incorporate a degree of balance, coordination, flexibility, or agility. While these exercises do seek to build strength, the main goals are to improve speed, power, and muscular endurance. The key to maximizing the benefits of plyometric training is to be fast, powerful, and explosive in your movements without losing control. Some examples of exercises you might see in plyometric training would be medicine ball throws, broad jumps, box jumps, or jump squats.

Some additional benefits of this form of training include:

Strengthens Fast-Twitch Muscle Fibers

these are the muscle fibers that are responsible for firing during an explosive movement. Examples include; sprinting, jumping, agility drill, etc… The more fast-twitch muscle fibers you are able to build, the more powerful and explosive you will be.

Strengthens Tendons

Many times during plyometric training you are changing direction in a quick, explosive manner while taking the targeted muscle and joint through a full range of motion. By doing this, you are creating more elasticity in the tendons while strengthening them. This can help prevent injuries during competition or in everyday life. Studies have proven that plyometric training decreases the risk of ACL injury.

Boosts Neuromuscular Efficiency 

Plyometrics relies on quick contractions and relaxation in order to be executed properly. This requires your brain to send a signal to the muscle fibers to contract and to relax. The more you are able to train plyometrics the stronger this system becomes. This should result in a higher level of reaction time, agility, power, and coordination.

How to Get Started

If you are looking to improve your performance in a sport that you’re passionate about, it is important you include plyometric training activities. It’s a very physically demanding form of training so it’s important to give your body an ample amount of recovery time before reengaging in plyometric activities (48-72 hours). Many exercises in the SimpleTherapy platform allow you to build that foundation to complete this form of training at the highest level possible.

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