WHAT ARE PLYOMETRICS?

 

 

The basic principle of Plyometrics is that a muscle that is stretched immediately before contracting can produce more force, more quickly than one that is simply contracting from a relaxed position.

Muscles are like a spring. The stretch loads the spring and lets it contract faster and more forcefully.

 

I have used plyometrics for over 20 years in my capacity as Event Coach in Wales for jumping events and am convinced that used in conjunction with other strength development programmes,

 massive gains in explosive and elastic strength will be attained.

 

I also feel that it is an area that is still slightly misunderstood and not utilised to its maximum within a athletic training programme.

 

With plyometrics we seek to train the body’s fast twitch fibres so that they can load [stretch] more quickly, and in turn, unload more quickly to produce more power. Plyometric exercises ‘educate’ muscles to respond quickly and powerfully.

 

The physiological principles are relatively easy to understand. It is the application of these principles which I feel are not integrated or

possibly not fully understood in order to attain maximal potential in any training programme.

 

 

How to Use Plyometrics

 

In this new update and future updates. I shall outline how I integrate Plyometrics into my training programmes. I have explained the basic physiological principles that govern this form of training and all coaches who use plyometrics must understand them.

My training group include one specific and one general  plyometric training unit into a 7 day cycle. I have developed 12 core exercises which I feel are unique to horizontal jumpers. All my exercise replicate the take-off in long and triple jumping. I am always aware of correct body angle, the angle between upper and lower leg on impact and the contact time on the ground. Plus importantally the number of contacts per session. All my group are drilled and understand why they MUST perform the exercise like they do.

I was talking recently to a VERY senior jumps coach and he outlined his plyometric understanding and how he intergrates it into training programmes. I’m afraid we had a huge difference of opinion. Whereas my training units have a huge technical emphasis his didn’t and his purpose of including plyometrics was simply to make the athlete work hard but at the same time negating the physiological effects that this form of training should bring – which is the development of explosive/elastic strength.

 

For the past three winters I have introduced COMPLEX TRAINING into my programmes. This is the combining together of resistance exercises with plyometric exercises. The major aim being the recruitment of ‘thousands’ of fast twitch fibres.

The sessions are shorter but of a very high intensity.

 

Example:

 

10 x Reactive Jump Squat coupled with 10 x Drop Down Rebounds from a 60cm platform.

This pairing develops the reactive qualities of the fast twitch fibres that all jumpers need to improve.