Plyometric training is also known as jump training because of the success that athletes have using this form of exercise to improve their vertical jump. This type of training will increase your power and explosiveness. It uses dynamic resistance training to rapidly strengthen and then shorten muscle fibers.
For instance, jumping exercises such as hopping with weights, will make the quadricep muscles stretch and shorten quickly, strengthen the muscle group and increase the vertical jump. Because of the muscle development around the joints it can also reduce the impact force and potential risk for injury to the joint.
The use of this type of exercise was first published in the early 1970s in East Germany. Although it does help to reduce the force on the joint there is an increased risk of injury in athletes who don’t have enough strength to start a program. This type of exercise is not started without first developing a base of strength using weight training.
Using plyometrics can also increase your running speed, ability to throw farther or punch harder. The increase of power and force is responsible for the improvements in performance. And, plyometrics will also improve endurance capacity and the ability to burn more calories with a higher metabolic rate.
Athletes can incorporate plyometric training into their weight training to improve their joint protection, overall strength and endurance and their explosive power for sport specific activities. Although the fitness program can improve your performance in specific activities you don’t need extra exercise equipment. Most of the exercises you do can be achieved with what you have in the house.
Integrating speed with your strength training will give you an all around fitness to improve athletic performance, daily activities and recreational activities. Plyometrics are not limited to lower body activities but can also be incorporated into upper body movements to improve throwing, raquet sports and conditioning. Focus on the quality of the movements to get the most from your program and not the quantity of the repetitions done.
Resources:
Elite Athletic Performance: Benefits of Plyometric Training
http://www.elite-athletic-performance.com/plyometric-training.html
BrianMac:Plyometrics
http://www.brianmac.co.uk/plymo.htm
Fitness Magazine: Torch Fat Fast
http://www.fitnessmagazine.com/workout/express/10-minute/plyometric-workout/
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