Plyometrics – training in which you exert maximum force in a minimum time frame. Most commonly lower limb, you are looking for <.25 second contact time. Often seen as dangerous for some populations and commonly mistaken for ballistic training.
Plyometrics vs Ballistics
To keep things as simple as possible I will use two example.
- Ballistic Exercise: Box Jumps – jump up, step down, repeat. No contact time of <.25
- Plyometric Exercise: Drop Jump – Step forward from box rebound as quickly as possible >.25 contact time
Effects of Plyometrics
This style of training elicit a number of adaptions within the body.
- Increased muscle size and make up
- Increased tissue and joint stiffness
- Improved stretch shortening cycle (rapid eccentric to concentric contraction)
In turn, these adaptions will can have the following effect on performance.
- Improved sprint times
- Increased strength and speed strength
- Improved running economy
- Improved landing mechanics leading to decreased chance of injury
A Few Protocols for Beginners
- Beginners, approx 60 ground contacts per sessions
- 72 hours between sessions
- Minimum 1:10 Work to Rest Ratio
If you feel plyometrics could be a benefit to your sports performance then give them a go. Try starting out slowing with simple pogo hops up and down. If you would be interested in learning more about ploys and implementing them into your training then please get in touch.
I recently completed a Personal training session on the steps of Radnor Garden in Twickenham. You can’t beat a day in the summer sun getting your bounce on!