Plyometric training, also known as "jump training," is a form of exercise that utilises a series of explosive body-weight movements that build power, speed, and agility. By combining strength with rapid bursts of force, plyometrics helps you jump higher, run faster, and react more quickly—all essential for athletic performance and reducing the likelihood of injury.
What is Plyometric Training?
Plyometrics training involves a series of bodyweight exercises aimed at building explosive power, agility and speed. Utilising the body’s "stretch-shortening cycle" plyometrics involves the muscle performing a quick stretch (lengthening) followed immediately by a contraction (shortening). This can significantly enhance the bodies ability to produce a maximal force in the shortest time possible.
Why is Plyometric Training Important?
Enhances Muscular Power and Explosiveness
In many sports, the ability to produce quick, forceful movements is essential. Plyometric training helps improve muscular power, enabling athletes to jump higher, run faster, and change direction more effectively. This increase in explosiveness can translate into better athletic performance, whether it’s out-jumping an opponent in basketball or breaking away from a tackle in AFL.
Boosts Strength and Coordination
Plyometric exercises are also beneficial for improving overall muscle strength and coordination. By training the neuromuscular system, plyometrics improves your body’s ability to execute complex actions with greater efficiency and control. This enhanced coordination helps streamline movements, reducing wasted energy and making you more agile on the field.
Reduces Risk of Injury
In addition to performance gains, plyometrics can decrease the likelihood of injuries by strengthening the body’s ability to handle high-impact and explosive movements. Regular plyometric training promotes joint stability, muscle control, and shock absorption capabilities. These benefits are especially important for sports involving repetitive jumping, sprinting, and rapid changes in direction.
Example Plyometric program
To incorporate plyometrics into your training, consider starting with the following exercises:
Box Jumps: Jump onto a sturdy box, landing softly with bent knees.
Depth Jumps: Step off a box and immediately jump vertically upon landing. Ensure a controlled landing is made.
Broad Jumps: Leap forward as far as possible, focusing on a soft landing.
Lateral Bounds: Jump sideways from one foot to the other, maintaining balance.
Single-Leg Hops: Hop forward on one leg, focusing on balance and controlled landings.
Suggested Dosage: Aim for 8-10 reps of each exercise, 3 sets each. Complete 4 x per week.
Is Plyometric Training Right for You?
While plyometric training is highly effective, it may not be suitable for everyone to jump into right away. Because these exercises demand a high level of muscle control and stability, foundational strength is crucial. In many cases, plyometrics are best used in the later stages of rehabilitation, especially for recovery from acute strains or soft tissue injuries.
If you’re interested in exploring plyometrics but aren’t sure if it’s right for you, book a session with MARNA Physiotherapy. Our experienced physiotherapists can provide a comprehensive assessment and design a personalised strength and conditioning program tailored to your needs. Let us help you recover, train safely, and reach your full potential!
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