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Posts Tagged ‘Plyometrics’

I have been toying with the idea of using plyometrics for some time now and have just introduced it into my training regime for the first time. It sure is a whole lot of fun.

Plyometrics is best described as “explosive-reactive” power training. The basis of plyometric training is the stretch reflex, or the myotatic reflex.

The Myotatic Reflex is a pre-programmed response by the body to a stretch stimulus in the muscle. When a muscle spindle is stretched an impulse is immediately sent to the spinal cord and a response to contract the muscle is received.

For example, when a doctor taps under your kneecap it causes a sudden stretch of the tendon that connects to all of the quadriceps (i.e. the muscle involved in extending the knee). Small receptors within the quadriceps create a stretch reflex, which makes the quadriceps respond by contracting explosively.

Plyometrics helps develop power and explosive responsiveness. Over time it helps increase the amount of force released during the reaction in the shortest possible time.

The powerful contractions which occur during plyometric training are not a pure muscular event; they have a high degree of central nervous system involvement. The event is a therefore neuromuscular in nature. It is a combination of an involuntary reflex (i.e. a neural event), which is then followed by a fast muscular contraction (i.e. voluntary muscular event).

So what are the benefits of Plytometrics?

• Improves muscle response time
• Increases muscle performance
• Tones muscles
• Improved balance and posture
• Increases flexibility, reducing capability for injury

• Improves leaping ability
• Improves response to stimulus
• Improves coordination
• Builds endurance

And as a result of all of this, your technique will be improved aiding efficiency.

There are however a few prerequisites for plyometric training. You need to have a good strength base in order to support the increased force production that results from the myotatic reflex; because this force is far greater than that which is attainable through a voluntary contraction. Also, a higher degree of satiability and balance is required for the quick loading phase.

Be sure that all plyometric sessions are conducted on a soft surface such as grass or wrestling mats. Start out small and slowly build up your sessions.