What do you mean by Plyometrics?
Plyometrics or jump training involves fast and quick movements for maximum force exertion by the muscles. Plyometric exercises have been designed to build speed and strength by engaging the muscles to perform repetitive explosive movements. The primary goal is to reduce the time between eccentric and concentric movements that effectively boosts response time and makes one faster.
Developed during the time of Cold War by Soviet Block scientists, Plyometrics was practiced by Russian track and field athletes. Later in the late 70s and 80s, it spread to other parts of the world like America.
A plyometric exercise comprises of three phases:
- The eccentric phase is the swift muscle expansion motion
- The short interval phase is called the Amortization phase.
- The concentric phase is referred to as the explosive muscle contraction movement.
What are some of the Examples of Plyometric Exercises?
There are quite a number of plyometric exercises catering to different requirements like building muscles, fat loss, boosting endurance and speed, improving balance, etc. here are some of the most popular plyometric exercises:
- Box Jumps
- Depth jumps
- Box squat into a box jump
- Plyo Pushups
- Squat thrusters
- Reverse lunge with knee up
- Box drill
- Frog squat jump
- Judo roll with a jump
Why is it Beneficial to Engage in Plyometrics?
- Plyometrics enhance the tendons and muscles in the upper and lower body which effectively initiates a quick response.
- Plyometrics is more like a spiced up version of cardio workout and hence not only will your body lose calories while you work out but also increase resting metabolic rate. This means that your body will lose calories all through the day even without working out.
- Since Plyometrics engage all the major muscles in the body, the entire body becomes toned and lean.
- Since Plyometrics engage the upper and lower body muscles, it enhances endurance and the limbs can function at a higher frequency and intensity. Hence, a person can engage in any physical activity for a longer period of time with the same consistency.
- Although in the advanced stages of plyometric training, you might incorporate weights into your routine but initially, all you need is an open space and an adjustable plyo box which is readily available with adjustable box heights and different materials. Some exercises like squats and pushups do not even require that.
- Plyometrics also increase muscle coordination and control in addition to enhancing balance. Hence, if you are prone to tripping and falling, this is just the solution for you.
- Plyometrics get your work done in a small amount of time. Instead of slugging on your treadmill for hours, your plyometric training will reap better results in a matter of time.
- Plyometrics will with no doubt get your heart rate all fired up thus, in turn, improving your cardiovascular health.
- Plyometrics a type of resistance training that improves bone and joint health.
- Plyometrics is a versatile training program that is well suited for all kinds of sports from squash, basketball, and football to sprint, high jump, and martial artists.
Plyometrics can become dangerous if not done under the supervision of a professional or with the correct technique. It can become ardent for joints and bones weakening them in the process. It is recommended for beginners to start with simple workouts and gradually ascending to the intermediate level and then to advanced. For older people, it is important that their doctors allow them to put their body through this laborious training process. Also, make sure that your plyo box has been constructed scientifically and does not have any defects otherwise your shins and calves can get affected brutally. Use ankle and knee straps if you have to for extra safety and proper footwear is a must. Shape up a balanced plyometric training routine. If your workout session is highly intensive, balance it with proper warm up and cool down session prior and subsequent to your session.