How Plyometrics Develop Explosive Speed And Power

Plyometrics, sometimes called jump training became popular in Eastern Europe in the 70’s   Since then coaches have used this type of training to improve muscle power, speed and to prevent injuries Plyometrics are particular jump training and medicine ball exercises that can help athletes improve performance by increasing explosive muscle power and speed while at the same time help reduce injuries. There have been studies that show athletes who do plyometrics are much less likely to get hurt while playing sports.

Athletes’ especially young athletes need strength and flexibility to succeed in their specific sport. Strength training is one thing. The ability to generate it quickly and explosively is power. It’s power that’s necessary for a basketball player to explode to the hoop and dunk on an opponent or for a ball carrier to accelerate through the D-Line or for the defender to tackle the runner. Plyometrics will help you develop that power.

There are upper and lower body plyometrics. Lower body exercises include things like jumping in place, box jumps, and doing multiple jumps. Upper body exercises include medicine ball tosses and throws, and trunk twists.

Your muscles are elastic like rubber bands. They stretch and contract. The best way to think of it is to think of shooting a rubber band on your finger. Before you can shoot it you have to stretch it. When it is stretched, it builds energy that is used to propel it when on end is let go. This is the contraction.

An example of this with your muscles is to think of when you jump. Before you can jump you have to bend your knees. When your knees are bent your thigh muscle is stretched. You then quickly recoil or contract the muscle which is what gives to the power to jump with enough to lift your body off the ground.

Plyometrics or the jumping excercises develops the ability for the muscles to contract more quickly and with more explosive power. This leads to more speed and power on the field on the court.

Before starting any plyometric workoutsmake sure you’re in good physical health and have good strength. An athlete should have at least had been doing some form of weight lifting for at least a month before doing plyometrics.

Doing an intense plyometric workout can be stressful on your knees ankles and hips. To help minimize this stress do these exercises on a padded surface or outside on grass, dirt or any soft surface. Be sure to do a proper warm up this can be something like stretching jogging.

Do not do too much too soon this can cause injuries. Beginners should start out with about 50 to 100 jumps and twice a week and about 100-150 jumps for advanced players. Once a week during your playing season.

Eventually you can progress to more advanced jumps and exercises. These would include single leg jumping and landing, box and cone drills, and   depth jumps, which is jumping off one box and as quick as you can jump up onto another box. If you are overweight you should not perform these kinds of workouts.