Plyometrics Training

In the search for explosiveness, plyometrics exercises are usually the first port of call. Plyometrics involve jumping exercises but do you know how they actually make you a better athlete?

Plyometrics exercises work on a mechanism called the stretch shortening cycle which is an active stretch (eccentric contraction), followed by an immediate shortening (concentric action) of that same muscle. In layman's terms, a muscle is stretched and then released.

When people first think of plyometrics exercises, they think of jumping, which is ideal for developing power and explosiveness of lower body. What most of these people don't realise though, is the order of which you should work up to full blown plyometrics exercises.

Before you can put the force "out" of your lower body extremities (legs), you must be able to put force "in". Think of the distance a rubber band being pulled back only a centimeter and letting it go will reach, versus the distance a rubber band being pulled back 10 centimeters will reach.

This leads me to force absorption. Your level of explosiveness and power is directly correlated to the amount of force that your muscles, tendons and joints can absorb. If you attempt to absorb too much force then you can handle, then a little bugger called the Golgi Tendon Organ, will put the breaks on you real quick for a fear of getting injured, and it will not let you put out the force you're after.

To develop the ability to absorb force you first must train landing. All this entails is dropping from various heights and simply landing as soft as you can, absorbing the force through the ankles, knees and hips. Think of a cat landing on the floor from the bookcase and how soft they land. This is what you're after.

Now a thin rubber band can only be pulled so far back before it snaps, of which then you'll need to go for a thicker and stronger rubber band.

This leads to me my next post so check in then.