Everything you need to know about plyometrics

Plyometrics is a type of training consisting of jumping movements. Plyometrics is used by track and field athletes to improve athletic performance, which requires a lot of endurance and speed. Boxers, parkour athletes and other sportsmen who need a lot of explosive power and high speed also use it.

The essence of plyometrics

Plyometrics was developed by Yuri Verhoshansky for the training of the Soviet Union in the late 1960s – early ’70s. Observing the mechanics of jumps and runs, he discovered that these activities are characterized by the application of a very large effort in a short period of time (when jumping, contact with the ground lasts 0.2 seconds, when running – 0.1 second). He came to the conclusion that to improve performance sportsmen need to develop their ability to make a very fast large effort.

He chose the depth jump as the exercise that best replicates this momentary contact with the ground.

The central exercise of the impact method is the depth jump from a certain height (usually 50-70 cm) with an immediate jump up. It is extremely important that the landing and jumping out is done very quickly, in 0.1-0.2 seconds.

The mechanics of the deep jump is as follows: when an athlete falls from a height, he gains kinetic energy, and when he lands, the muscles of the thigh and lower leg perform an eccentric contraction in order to slow down the fall. The eccentric contraction is replaced for a moment by an isometric contraction, which is immediately followed by a concentric contraction when the athlete jumps up.

The technique of the regular jump does not differ from that of the explosive jump. However, ordinary jumps differ from explosive jumps with longer contact with the ground. Thus, a common mistake made by beginners in a deep jump is that the athlete squats too deeply on landing and the quick transition from eccentric to concentric muscle contraction does not take place. The exercise then does not train explosive strength, but simply the ability to jump.

Warm-up

The warm-up should include the following exercises:

• walking, transitioning to jogging;
• rotating movements of the hands, shoulders, ankles;
• stretching, especially for those muscle groups you plan to train;
• preparatory exercises.

Preparatory exercises may include low jumps up on both legs, jumps from one leg to another, jumping up with pulling the knees to the chest and jumping out of the squat.

Training

The basis of the training are just a few exercises that have different variations, but are essentially the same. What are they?

• Jumping jacks (for track and field athletes);
• Jumping jacks from the floor (aimed at triceps for boxers and other martial arts);
• Pulling up on bars (aimed at back muscles);
• Tossing heavy objects over each other (aimed at lumbar and bark muscles);
• Often a Medball (a heavy ball filled with sand) is used as a load.

The total duration of the workout should be 45 minutes, of which 10 minutes is the mandatory warm-up at the beginning of the workout.  The warm-up at the end usually takes five minutes. You can also use running (about 400 m at a moderate pace) as the end of the workout.

The exercises are performed one after another in the specified order without a break. After completion of the first cycle, a two-minute break follows, then the cycle is repeated. You should complete the cycle twice during your workout. Two workouts per week are recommended.

For both beginners and advanced athletes, it is recommended to perform each of the exercises in the program for 40-60 seconds. Considering that the number of repetitions depends primarily on knowledge of technique, beginners will be able to perform far fewer repetitions.

Plyometric training has the following characteristics:

• Each repetition is performed at the same tempo. The tempo should be fast, but the execution of the movement itself should be controlled.
• All exercises are performed in circles. It means that you perform all exercises at a time practically without any pauses (maximum 5-10 seconds), which makes one cycle.
• It is crucial to maintain a high intensity of training, do not rest more than 1.5-2 minutes between rounds, so that the muscles do not cool down and the heart rate does not decrease.
• It is recommendable to use a heart rate monitor during your workouts, try not to increase your heart rate above 140-150 beats per minute.
• The effort (jumping up) is always done on the exhalation, the inhalation is done when lowering down.
• In the first months of such training, it is not necessary to use additional weights.
• To avoid injury to joints and ligaments, it is important to always land on slightly bent arms or legs.

Exercises

Although the most basic exercise in plyometrics is the “deep” squat, there are many other exercises that are as effective as this one. What are the most well-known exercises in this sport?

• Jumping on a high platform;
• Depth jumps;
• Multiple jumps over obstacles (e.g., standing barriers or benches in a row);
• “Diving” (jumping up from a lunge with a change of legs in the air);
• Push-ups with clapping.

It is worth remembering that jumping exercises can train not only the legs, but also the upper body. Plyometric push-ups are mainly used for this purpose.

Plyometric training can include not only jumps, but also:

• throwing a stuffed ball weighing 3-5 kg (up from a squat; from the chest at range);
• kicking on the punching bag;
• explosive pull-ups.

Safety rules

During plyometric training it is important to adhere to the following safety measures:

• Be sure to have a thorough warm-up.
• When choosing the surface, opt for non-rigid surfaces for jumps (ground, rubber stadiums, acrobatic tracks) rather than asphalt or concrete. If you train on a concrete surface, this will lead to excessive load on the joints.
• All movements must be under control, you can not relax or get distracted during the exercise.
• It is necessary to train with your own weight, at least in the first few months. If you are not preparing for any competitions, additional weights in plyometric training will not be needed at all. By performing the movements correctly and precisely you will give the necessary strain to your muscles.
• Every 2-4 months, you should replace plyometric training with other types of load.

Contraindications

Of course, plyometrics has its own contraindications.

• Feeling unwell or having recently undergone serious illnesses.
• Overweight (despite the fact that such training burns a lot of calories, you should not start to lose weight with it as it will put a dangerous strain on your joints).
• Insufficient preparation (if you have never been engaged in sports, you should not take up jumping at once – you should first learn to feel your body, to make coordinated movements, to strengthen your muscles with power training).
• Scoliosis, as well as other spinal disorders and joint disease.

Benefits and dangers

Plyometrics is a very convenient training method. Most of the exercises do not require additional equipment. You can quite fruitfully exercise at home. The training itself also does not take much time.

In addition, working with your own weight, you do not overload the joint and ligament apparatus and the cardiovascular system. The body perceives it as a relatively low-intensity load. If you follow the correct technique of exercise, there is almost no risk of injury.

If you want to build up muscle mass, you should combine plyometrics with classical strength training. Then functional development in all parameters will not be long in coming. This system is perfectly suitable both for men and women.

If you are an experienced athlete, the stress that plyometric exercises cause your body will not be enough to see tangible progress in form or physical performance. This is not because plyometrics is easy, but because it primarily engages slow-twitch muscle fibers (STM), which are poorly hypertrophic and poorly engaged in classic 8-12 repetitions of strength work. However, a well-developed MMV will help you perform exercises at higher speeds and more repetitions, which will be beneficial for your overall progress.

Also, many athletes complain about the rather limited arsenal of exercises. This is understandable: at the gym, you can load each muscle group from different angles, in plyometric training we can choose only between different variations of push-ups, squats, pull-ups, and jumps. This is effective, but too monotonous.

Increasing the load in plyometrics is quite difficult and it is not clear at all what criteria should be used here. What is better for your body: 20 push-ups with single clapping or 10 push-ups with double clapping?

This style of training will not suit beginners if their goal is to gain muscles quickly. Plyometrics in general has little correlation with bodybuilding and fitness.

All in all, plyometrics is a good way of training. As any other sport, it has its advantages and disadvantages. It helps people to become faster, stronger.