I'm sure many of you have all heard about plyometric training, or speed training or power training? So what exactly is it? Well, plyometric training involves performing quick, explosive movements. Plyometrics is believed to help improve the rate of force development and maximum power. Generally plyometrics will involve whole body movements that are crucial to the success in an individuals chosen sport.
Benefits of Plyometrics
In general, plyometrics will benefits the majority of your movements in sport. Here a few benefits listed below.
Increased jump distance
Increased vertical jumping height
Increased sprint speed
Improved throwing, hitting and striking
Improved reactive strength
Injury risk reduction
Basic Plyometric Program
Plyometric programs require specificity in order to be effective for an individual's chosen sport. Generally the types of exercises are progressed based upon an individuals skill level and experience with movements. More advanced individuals will be able to perform more plyometric exercises compared to a beginner.
Generally, when programming plyometrics, reps and sets are naturally lower than strength (i.e. 2-3 sets of 4-6 reps compared to 3-4 sets of 10-12 reps). This is to allow for strong and powerful movements before fatigue sets in. General rules to decide reps and sets should also look at variables such as the amount of impact, one leg or 2 legs (i.e. hopping/jumping) and the complexity of the movement (i.e. neural load). One to 2 sessions a week are recommended with a 48 hour recovery window between them.
An example of a lower body plyometric activity is a 'Box jump.' An example of an upper body plyometric activity is a chest pass with a medicine ball.
If you want a plyometric program set up for you, or are interested in trying this form of training book in to see one of our physio's and they can help you with this!