Plyometrics Get On Board

Athletes and coaches who are serious about achieving athletic superiority are continually looking for the latest exercise tool or training program that will make them faster, stronger or more agile. Likewise, those who are interested in being as physically fit as possible – and gym owners who are seeking to attract such people – often experiment with the latest training fads, everything from super calisthenics to dance classes from Colombia. Let’s focus on a training method that has been around a long time but is often misunderstood: plyometrics.The person who popularized plyometric training to improve sports performance was the late Yuri Verkhoshansky, a Russian exercise scientist and coach who specialized in the jumping events in track and field. Verkhoshansky’s first article about this training method was published in 1964, and his pioneering work in this field earned him the nickname “The Father of Plyometrics.”Let’s start with a basic description of plyometrics, or what could be referred to as classical plyometrics. The dynamic nature of plyometrics creates two effects: (1) a reflex increase in muscle tension and (2) the release of elastic energy stored in the muscles and tendons.A true plyometric activity is one that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase. The time between the eccentric and concentric contractions should be extremely short, no longer than .25 seconds. A longer time between contractions would allow the energy stored during the eccentric phase to dissipate, so it would not be available to assist the muscles during the concentric phase. For example, it’s estimated that a 4-second pause with the barbell on the chest eliminates nearly all this stored energy.One example of a lower-body plyometric exercise is a depth jump, which involves stepping off a platform (the height dependent upon the strength level of the individual) and immediately rebounding upward upon landing. An example of an upper-body plyometric exercise is the Marine Corps push-up, in which trainees clap their hands between repetitions.If your main goal is physical fitness, be aware that plyometrics has little benefit because it doesn’t have a significant effect on body composition. It will not create a strong metabolic response and will not effectively develop muscle mass. You could certainly make such exercises extremely challenging, such as by jumping on and off a sturdy box for 10 sets of 10 reps with a short rest interval, but such a protocol reduces the quality of the movement (i.e., slowing down the transition between the eccentric and concentric contractions) and therefore it will not be plyometric.In any activity you undertake to prepare for a sport, you have to consider the nature of the sport. For example, consider basketball players or figure skaters. At an elite level, these athletes train year-round and their joints undergo considerable stress. Adding plyometrics could push these athletes over the edge to injury. When young athletes are ready to perform plyometrics, they should be gradually introduced to each training cycle – and during the highest-intensity phases an athlete may only need to perform 20-40 depth jumps, twice a week, for maximum benefit. That’s a start. Also, this type of training needs to be performed year-round, alternating between preparatory and classical plyometrics.The key to effective plyometrics is good coaching. How do you find a coach who has a good grasp of plyometric training? Good bets are gymnastics and track coaches. Coaches who have not practiced plyometrics themselves may find it difficult to understand how to coach their trainees to perform the movements, monitor their performance and adjust it accordingly.Also, consider that athletes mature at different rates – in a class of 13-year-olds some may have the physical maturity of an 11-year-old and others may have the physical maturity of a 15-year-old. As such, a qualified coach needs to assess each child individually to determine if they are ready for plyometrics; this assessment should also take into account the child’s level of maturity, as plyometrics are high-stress exercises that require discipline to perform safely and effectively.Are plyometrics an effective method of physical fitness training? Simple answer: No. Are plyometrics an effective method of athletic training? Not-so-simple answer: They can be, for some athletes. Do the benefits associated with plyometrics outweigh the risks? For some athletes, but only if they have access to good coaching.