We define plyometric training as a quick, powerful movement involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction. (1, 2) You accomplish this through any movement utilizing the Stretch-Shortening Cycle (SSC). (6, 7)
Plyometric training is often interchangeable with power training. However, as some traditionally use plyometric training to define a specific movement pattern in which three distinct phases of movement occur rapidly, not all power training is plyometric training (though all plyometric training is considered power training). Further, the movement patterns categorized in the NASM OPT Model's Phase 1 would better be classified as power patterns and not plyometric since they all involve a long pause (isometric) between the eccentric and concentric phases.
By contrast, Power Lifting is a sport and often confused with power/explosive training. To clarify, it is a misnomer as its primary focus is strength enhancement and development and traditionally does the bulk of training with heavy, slow lifts. Plyometrics is built upon various scientific principles (stretch-shortening cycle, optimizing sarcomere length, and stretch reflexes) that can help individuals tremendously boost their power output (2, 3).
Improvement to the Rate of Force Development and the maximum power output of various movement patterns related to sport is crucial to improving sport-related tasks. Still, it is also extremely valuable in return to play, post-rehabilitation, and pre-habilitation (or injury reduction) protocols. Note the following areas of injury reduction (3):
● Improved control for varus and valgus movements at the knees during landing
● Enhanced dynamic knee stability during the deceleration phase of landing
● Enhanced anaerobic power and vertical jump height
● Improvement in overall power and change of direction speed in all planes of motion
Plyometric exercises have three distinct components: an eccentric, an amortization, and a concentric phase that releases the explosive force. These three components make up a stretch-shortening cycle.
During the eccentric component, the muscle is pre-stretched, storing potential energy in its elastic elements (2-7). The eccentric phase can be referred to as deceleration, absorption, loading, yielding, or the cocking phase (2-8).
When basketball players bend their knees and lower their arms before a rebound shot or when a baseball player pulls his arm back before a throw to first base are both examples of the eccentric component.
The amortization component is a time of dynamic stabilization during which the muscle transitions from overcoming the acceleration of gravity and loading the energy to releasing it. If this segment lasts too long, the potential elastic energy can be lost.
Unloading the elastic energy occurs next in the concentric phase, which adds to the tension generated in a concentric muscle contraction. This is where the athlete releases the stored and redirected energy, jumping for the basket or slinging the ball to first base.
Of the many benefits of plyometric training, some of the more recognized are:
● increased vertical jump height
● increased long jump distance
● Increased strength
● improved running speed, agility, and quickness
● injury reduction
● improved throwing, hitting, striking velocity
Why does the use of plyometrics and power patterns improve power output and performance? Several reasons have been found as to the realized benefits of utilizing plyometrics (1, 3, 6, 7):
● Rapid eccentric movement followed by immediate concentric contraction enhances power output 10-15%
● Increased explosive strength due to improved rate of force development RFD
● Increased reactive strength due to greater storage and re-utilization of elastic energy
● Improved ability to transfer force through the joints and minimize energy leaks
● Increased active state/force preload (pre-tension developed in anticipation of power output)
● Enhanced Stretch Reflex (Muscle Spindle/greater contraction
● Decreased co-contraction of the antagonist
● Storage and re-utilization of elastic energy (series elastic component: tendon and aponeurosis)
● Desensitization of the GTO
● Enhanced neuromuscular efficiency
Recall that plyometric exercises are based on three components, an eccentric component that stretches the muscle, the amortization component focusing on dynamic stabilization, and the concentric component that concentrically contracts the muscle.
Many exercises are secretly plyometric exercises if they incorporate explosive moves. Progress plyometric exercises safely by going from easy to challenging, simple to complex, known to unknown, stable to unstable, bodyweight to loaded, or activity-specific
Comments (0)