Plyometrics The Link Between Strength And Speed
Up your game by training with plyometrics exercises. Plyometrics exercise allows you to utilize the force of gravity to your advantage by storing energy within the framework of your muscles. It is then immediately followed by an equal and opposite reaction using the elastic nature of your muscles to produce a movement in the opposite direction. For example: jumping down from a ledge just to jump back up again.
Skills You Can Develop With Plyometric Exercises
Specific exercises target specific skills; if you want to improve a specific skill it is best to do the type of plyometric exercise that will target that skill set.
SKILL: PLYOMETRIC EXERCISE
- Start Speed:Jumps in place, standing jumps, multiple jumps, and depth jumps.
- Acceleration:Multiple jumps, box drills, and bounding.
- Change-of-Direction:Standing jumps, multiple jumps, box drills, and depth jumps.
- Vertical Jump:Standing jumps, multiple jumps, box drills, and depth jumps.
- Horizontal Jump:Standing jumps, multiple jumps, box drills, and bounding.
- How To Get Started
- Here are a few things you should know first when structuring your own plyometric workout.
Your recovery should be a work to rest ratio of 1:5-1:10. Meaning, if the exercise lasted 10 seconds, you should allow 50 (1:5) to 100 (1:10) seconds of recovery.
Plyometrics training should be performed twice a week with 2-3 days of recovery.
Only train when you are rested.
The height of the boxes is dependent on your experience. For beginners, the box height should be 20-40cm; however, as you progress the box height can increase. For elite athletes, the box height can be .75 meters to 1.0 meters.
You can find your optimal height by jumping from various heights until your jump reach begins to diminsh; this should be your box height.
Are Plyometrics Safe?
The National Strength and Condition Association’s position on plyometrics states that a carefully applied plyometric exercise program is not more harmful than other forms of sports training and competition. It even says that it may be necessary for safely adapting to the rigors of explosive-type sportis. Although plyometrics are helpful for the athlete, those weighing over 220 lbs. should not perform the depth jump from platforms any higher than 18 inches.
Plyometric training should only be for athletes who already have high levels of strength from standard resistance training. Before you begin plyometrics you should be able to perform 5 parallel squats with 60% of your body weight in 5 seconds. If you are unable to complete this you should focus on your strength more before beginning plyometric training. You can improve your strength with home gym equipment; read this review on the Body Solid G1S