Plyometrics Training Exercises
Plyometrics is also known as jump Training. It is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometrics training has become a popular workout routine for people of all ages, including children and adolescents.
Plyometric training condition the body with dynamic resistance exercises that rapidly stretches a muscle and then rapidly shortens it. Hoping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints.
Because plyometrics exercises mimic the motion used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often in used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine according to the American College of Sports Medicine.
But plyometric training is also associated with some risks, including an increased risk of injury especially in participants who do not have adequate strength to begin with. So, if you are considering plyometrics, it is important to consult with a sports medicine doctor or therapist who can assess your suitability for a plyometric training program, and then select a qualified coach or trainer who can gradually introduce you to more difficult exercises.
Plyometric Exercises:
Trainers have developed thousand of plyometric exercises. A simple routine for children and adolescents can start with one to three set of six to ten repetitions of one upper-body exercise such as medicine ball chest pass and one lower body exercise such as double-leg hope on two non-consecutive days per week. As muscles strength increases, the routine can be expanded to include multiple medicine ball throws, jumps, and single leg-hops. Plyometric routines for qualified adults range from low intensity double-leg hops to high-intensity drills such as depth jumps which involve jumping up to and down from boxes or benches as high as 42 inches. High-intensity drills can subject a participant to forces up to seven times his or her body weight.
For sports that require explosive lower-body power, a plyometric routine may start with ground-level jumping on soft surfaces such as padded mats or grass, progress to jumping over cones or foam barriers, and then advance to bounding exercises performed in straight lines and patterns.
Benefits of Plyometrics Exercises:
According to the American Council on Exercise, research studies have shown that plyometric training can lead to improvements in:
(i) Vertical jumps performance,
(ii) Muscles Strength and,
(iii) Joint protection.
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