Last week we took a look at isometric training, which is used to build strength and condition the muscles. This week we’re looking at another type of strength training, which is called plyometric training. Plyometric exercises are used to build power and speed, improve coordination and agility and improve sports performance. If you participate in sports that involve jumping, plyometric training can help improve performance.
Plyometric exercises are muscular contractions that make the muscle stretch before it contracts so that it contracts with greater force. These exercises typically increase speed and strength and build power. Plyometric exercises include hops, jumps, and leaping movements, such as jumping off a box, rebounding off the floor and jumping onto a second, higher box.
Plyometric exercises are very high intensity, so they require proper training to avoid injury. Also, in terms of safety and effectiveness, it’s important to develop a safe landing technique – you don’t want to twist/move the knee sideways and you should land softly rolling from your toes to your heels. Other safety tips include:
- Working with an expert, such as a personal trainer, to learn the proper technique
- Warming up prior to starting the exercises
- Starting slowly, with smaller jumps
- Allowing 1-2 days between workouts
- Wearing proper footwear with cushioning and only doing exercises on cushioned surfaces
- Stopping if you experience any pain in the joints.
As with any fitness activity, you should consult your doctor before beginning a new program.
Rebecca
