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Athletes as well as weekend warriors will always be seeking to improve their strength and gratifaction to provide them a competitive edge. Plyometrics (also referred to as plyos) might just be the important thing.
Used by track and field athletes in Europe because the 1920s, plyometrics today are integrated into many sports and fitness workout programs in varying levels of intensity and with no need of any special equipment. Plyometrics are repeated exercises that involve quick stretching and contracting of muscles, for example jumping and rebounding.
Studies published in The Journal of Strength and Conditioning Research have examined the result on various sports-most recently with 76 youth soccer players.
All players trained twice per week using the test group following a 7-week plyometric program. When comparing outcomes of fitness tests given prior to the study, the exam group improved significantly in their countermovement jump height, reactive strength, agility and kicking distance, but no improvement in their 20-meter sprint time.
The control group showed no significant improvements. Researchers noted that to enhance sprinting performance, athletes should incorporate running exercises in addition to plyometrics.
However, it’s not necessary to be an athlete with a strong fitness base to include plyometrics for your exercise routine. Experts tell begin at your own pace and to keep in mind that plyometrics are not easy. Be prepared to sweat, feel parts of your muscles burn and you’ll even notice a rise in your heart rate.
Dr. Steven Chudik, a board-certified sports medicine physician and orthopedic surgeon at Advocate Good Samaritan Hospital in Downers Grove, Ill., says that plyometrics are beneficial and personally has developed several in-season strength and conditioning programs that incorporate plyometrics.
He provides the tips below to people attempting to boost their own workouts with plyometrics:
- Always warm-up for a few minutes prior to starting any workout. If at any time you feel you are exercising beyond your level of fitness abilities, or feel discomfort, discontinue exercise immediately.
- Proper form and technique are essential.
- Land softly to absorb the shock. Plyometrics are strenuous impact exercises that could cause injury if done incorrectly. Tendon ruptures round the knee and ankle have took place poorly conditioned athletes. Therefore, older athletes should also incorporate flexibility exercises and progress gradually.
- Perform the exercises on cushioned surfaces and wear shoes with plenty of cushioning.
- Allow rest time and recovery between workouts.
- Stop immediately if there is any pain.
Dr. Chudik says to consult with your physician prior to starting any kind of exercise program.
