Plyometric Training - Types, Effects, and Precautions

Introduction:

Rehabilitation programs have undergone a significant transformation, particularly in the last stages of recovery, which involve strength development and injury prevention. Plyometrics, one of the many types of workouts offered, aids in the growth of power, a foundation from which the athlete may refine the abilities of their sport. As the patient returns to normal activities, plyometric exercise has become a crucial part of the late phase of rehabilitation. Both juvenile and adult populations benefit greatly from this training method for increasing athleticism. Plyometric exercises require highly coordinated and skilled movements, so trained professionals should coach them carefully and attentively. Finally, although measuring training volume is relatively simple, measuring training intensity is much more difficult because each athlete varies.

What Is Plyometric Training?

Plyometrics is a type of exercise training that increases muscle power by utilizing the speed and force of various movements. Power training and plyometric exercises are frequently used interchangeably. However, all plyometric training is considered power training. Plyometric exercises are popular among athletes and play a crucial role in physical rehabilitation following an accident or injury to get back in shape and regain physical function. The training involves high-impact activities like tennis, pushups, throwing, sprinting, kicking, skiing, or basketball that require much running or leaping. Plyometric training is based on the principle of the stretch-shortening cycle (SSC) or rapid cyclical muscle action like jumping, in which the muscle engages in an eccentric contraction, then relaxes for a brief period before engaging in a concentric contraction; the phase of plyometric is

• Eccentric: The eccentric phase is also known as the deceleration phase, absorption phase, loading phase, yielding phase, or cocking phase. While playing basketball, players bend their knees and lower their arms before a rebound, which is considered an eccentric component. The muscle is pre-extended and accumulates potential energy in its elastic components.

• Amortization (rebound phase): The amortization component is the interval between producing force and acceleration during muscular contraction to overcome the harmful work of the eccentric pre-stretch. Amortization occurs during non-countermovement or pause-jump, which minimizes collective joint impact and the elastic components.

• Concentric: The concentric phase involves releasing elastic energy, which increases the tension created by a concentric muscle contraction in which the athlete releases the stored and redirected energy by jumping for the basket in basketball.

What Are the Types of Plyometric Exercises?

Plyometric exercises target tendons, ligaments, and lower-extremity joints, particularly the knees and ankles, to increase strength and fitness. The standard type of plyometrics exercises are

• Leg Exercises: The following exercises increase the strength and flexibility of the leg and are

• Squat Jumps: Jumping ten times per set by lowering the body into a squatting position.

• Reverse Lunge Knee-ups: They are performed by jumping forward with the left foot, lifting the left arm, and lowering the right arm in a back-and-down motion. The positions are interchanged after 30 seconds.

• Upper Extremity Exercises: Plyometric training targets upper body muscles with two types of exercises.

  • It is recommended that each two- to three-set practice be performed in repetitive motion eight to twelve times.

  • Burpees: Changing from standing to squatting by bending legs followed by

  • jumping into plank position while placing the hands on the floor for one pushup and returning to the squat by jumping.

  • Clapping Push-ups: A regular pushup is followed by clapping by lifting the hand and body above the ground. It was recommended for 30 seconds.

• Runner Exercises: The exercises increase the speed of running by targeting the muscles of the hip and thigh (hamstrings and gluteal muscles). Commonly practiced exercises are

  • Box Jumps: Jumping onto a box 12 to 36 inches high and raising the arm higher to increase momentum.

  • Stairway Hops: Like climbing the strains with one right leg, kick up the steps in forward movement followed by backward. The positions are interchanged after 30 seconds.

What Is the Role of Plyometric Training in Sports?

A plyometric exercise is any action that involves turning, leaping in basketball, or even running in the 100-meter dash. Training improves physical qualities such as strength, speed, balance, speed change direction, jumping, throwing, kicking, and bone density. The significant benefits of plyometric training are

• Enhance the velocity of throwing, hitting, and striking.

• Promote strength.

• Prevent injury.

• Burn out calories.

• Boost stamina and metabolism.

• Increases the distance of the long jump.

• Improves the speed of running, flexibility, and quickness.

How Does Plyometric Exercise Improve Physical Performance?

The plyometric exercise increases the stiffness of the leg while contacting the ground and aid in force generation during concentric contraction, which overall increases athletic performance. Numerous neurophysiological theories have been proposed to support and explain how plyometric exercise affects the stretch-shortening cycle or physical performance. Some of the following are

• Increased explosive strength (overcome resistance with high speed like long jump, high jump, volleyball, or basketball) due to improved rate of force development.

• Increased reactive strength (development of maximal forces in a short time) due to more excellent storage and re-utilization of elastic energy.

• Promote rapid eccentric movement followed by immediate concentric contraction.

• Increased neuromuscular efficiency.

• Improves stretch reflex.

• Improves motor action.

• Increase pre-load muscle activity.

What Precautions Should Be Taken When Performing Plyometric Exercises?

Plyometrics are more complex because of the nature of coordinated and skillful movements that produce high levels of force during swift movements. Hence, it requires a large amount of attention and coaching to perform more effectively in the safest manner. It is contraindicated in athletes with decreased strength, coordination, and motor control. Furthermore, they are entirely avoided in bone diseases such as arthritis. Approval from the physician is necessary for an underlying medical condition of cardiovascular disorders and diabetes.

Conclusion:

Plyometric training improves human neuromuscular function and athlete performance. The neurological and musculotendinous systems of the SSC (systemic sclerosis) are developed by plyometric exercise to produce the most force in the shortest period. Due to this, plyometrics is frequently employed as a training technique to bridge the gap between strength and speed. On the whole all of the quality factor can be achieved with a workout regimen that includes plyometrics as a key element. There is a great need to build power during the performance phase of rehabilitation since the extremities are subjected to enormous stresses during sports and athletics. Periodization programmes, as well as conditioning and performance programmes, are included in the final phases of rehabilitation.