Plyometrics

Plyometrics

Merriam-Webster definition: “exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power”.
First introduced in the early 1980’s, plyometrics are also known as “jump training” using explosive movements that can be used to increase speed and muscular power. The science behind it is the stretch reflex or Stretch Shortening Cycle (SSC) that allows us to benefit from the elastic energy stored in our muscles as they extend immediately after a shock. The time between landing and takeoff is very short, in the range of 0.1 to 0.2 seconds.

We can then condition our bodies through repeated actions to uses the SSC (Stretch Shortening Cycle) with the appropriate timing so that our nervous system can respond to that stretch and perform certain movements more efficiently (i.e. using less energy for the same result, or the same energy for better results). Ultimately, practicing plyometrics teaches our muscles how to apply maximum force in short intervals of time. Therefore, the athlete improves pace (more work done) for the amount of energy spent.
NB: these movements involve larger forces applied on ligaments and muscles during training and should only be implemented by well-conditioned athletes.

Box JumpPlyometric RoutinesBurpeeDouble UnderSquat JumpPlyo Push-UpToes to BarWall-Ball