Understanding Plyometrics

Working out and training

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Understanding Plyometrics
Fri Mar 09, 2007 5:09 am

In the past Plyometrics and speed training have been diverted to athletes to inprove sports performance and to get the edge on their opponents. The good news is they are fast becoming a part of every day training programs and Personal Trainers are using these techniqes to not only help with sports performance but also jod function and daily living activities. Because so many injuries occur due to an unability to control decelerative forces, speed training and plyometrics should also be used for injury prevention goals.

Definition: [i:1727f7c508]Plyometric exercise is a quick, powerful movement followed by a pre-stretch or countermovement and involving the Stretch-shortening cycle.[/i:1727f7c508]

Aim: The aim of Plyometric exercise is to use the Stretch reflex and natural elastic components of both tendons and muscles to increase the power of subsequent movements.

[b:1727f7c508]Guildlines for Pylometric training:[/b:1727f7c508]

[b:1727f7c508]Intensity:[/b:1727f7c508] Refers to the amount of stress placed on the muscles, connective tissues, joints and is controlled by the type of drill and distance (height) covered. Obviously low intensity for beginners as technique is critical before moving on to advanced techniques and intensities.

[b:1727f7c508]Frequency:[/b:1727f7c508] Instead of an amount of Pylometric sessions per week, studies have shown that recovery time between sessions is more benificial. Typically 48 - 72 hours is a good guidline to go by.

[b:1727f7c508]Recovery:[/b:1727f7c508] Pylometrics involve maximal efforts to improve anaerobic power, therefore adequate recovery between reps, sets and workouts is required. This varies depending on the type of exercise performed, intensity etc

[b:1727f7c508]Volume:[/b:1727f7c508] Volume is the amount of reps and sets performed during a training session. Lower body plyometric volume is normally the amount of foot contacts (with the ground) or the distance covered with bounding etc. Lower body volumes vary depending on factors such as age, goals experience etc.
Upper body plyometric volume is the number of throws or catches per session.

[b:1727f7c508]Progression:[/b:1727f7c508] Plyometrics are a form of resistance training so following the principles of progressive overload should be encouraged.

[b:1727f7c508]Warm up:[/b:1727f7c508] As with any exercise a warm up should be conducted. This should be a General warm up (jogging, stationary bike) and Specific warm up (low intensity, dynamic movements imitating those about to be performed)

[b:1727f7c508]Safety:[/b:1727f7c508] As with any form of exercise injury is possible. To reduce the risk of injury ensure you perform exercises in the correct manner and in a safe environment. Trainers should be aware that poor program design, instruction and supervision could also cause injury, so a good understanding of plyometrics should be had before prescribing it to clients.

In summary......Pylometrics can offer great benifits to anyone. Pylometrics should be included as part of a well balanced training program (resistance training, aerobic and flexibility training and proper nutrition), by combining these forms of exercise together allows exercisers to maximize performance for all sport and general activities.
Yours in Fitness & Health,

Dave Louis
Posts: 35
Joined: Fri Oct 20, 2006 8:06 pm
Location: Central Coast, NSW, Australia

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