Physics
of plyometrics
Muscular power is determined by how quickly strength is converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights may get less distance on a standing long jump or height on a vertical leap than a weaker athlete trained in plyometrics. Though the plyometrically-trained athlete has a lower maximal force output and could not squat as much, training allows them to compress the time required to reach their maximum force output and allowing them to develop more power with their contraction.
Safety Considerations
Plyometric exercises carry increased
risk of injury due to the powerful
forces generated during training and
performance, and should only be
performed by well-conditioned
individuals who are under
supervision. Good levels of
physical strength,
flexibility and
proprioception should be
achieved before commencement of
plyometric training.
The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed. Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core body (trunk) strength is also important.
Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.
Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.
Further safety considerations include:
- Age - low-intensity and low-volume only for pre-pubescents.
- Surface - some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.
- Footwear - must have adequate cushioning and be well fitting.
- Bodyweight - athletes or patients who are severely overweight or obese should be very careful and low-intensity plyometric exercises should be selected.
-
Technique - most importantly, a
participant must be instructed
on proper technique before
commencing any plyometric
exercise. They should be well
rested and free of injury in any
of
the
limbs to be exercised.
Plyometrics is not dangerous, but the potential for high intensity and stress on joints and musculo-tendonous units makes safety a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently performed in various stages of injury rehabilitation, indicating that correct performance is valuable and safe for increasing muscular power in all populations.
http://en.wikipedia.org/wiki/Plyometrics
Lower Body
http://www.sport-fitness-advisor.com/plyometricexercises.html
Upper Body
http://www.sport-fitness-advisor.com/plyometric-drills.html
We feature a Plyometric Smartcart for students to use during their training. The Plyometric room and the cart therein can be "signed out" at the Front Desk.
The
cart holds:
* 12 Smart Hurdles #1
* 12 Smart Hurdles #2
* 6 Smart Hurdles #4
* 6 Jump Ropes
* 6 Basic Cable Trainers
* 1 ABC Training Ladder
* 6 Medicine Balls
We also have 3 exercise balls that can be signed out from the Front Desk
In addition, we can provide mats upon request.
