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plyometrics

plyometrics Plyometric training is a form of training that is used to help develop and enhance explosive power, which is a vital component in a number of athletic performances. This training method is meant to be used with other power development methods in a complete training program to improve the relationship between maximum strength and explosive power (Radcliffe 1). In order to understand how plyometric training works or why it is so effective, one must understand what is meant by "power." Power is similar to strength but with the time factor included, meaning speed. So power is relationship between strength and speed and deals with the ability to perform a certain activity or movement the fastest (Gambetta). Most explosive movements do not take that long. Therefore the importance is placed on the ability to generate the highest possible force in the shortest period of time, and at the same time, reducing or stopping this force at the end of the action (Gambetta). Even though it is not fully understood how plyometric training actually works, it is believed that the basic principle which is behind it is based on the idea of the rapid "stretch reflex." This stretch reflex is the result from the rapid loading (stretching) and unloading (unstretching) of the same muscle fibers. An example of the stretch reflex is when a right-handed golfer begins his/her back-swing. In performing this movement, the bicep muscle of his/her left arm contracts while the tricep muscle in the same arm is stretched. Then when the forward-swing is begun, the tricep contracts in response to its rapid stretching which triggered the stretch reflex (Radcliffe 8). In Plyometrics, training enhances the tolerance of the muscle for increased stretch loads. This increased tolerance develops an efficiency in the stretch shortening cycle of muscle action. During the stretching, also known as the eccentric lengthening phase of muscle action, a greater amount of elastic energy is stored in the muscle. This elastic energy is then reused in the following concentric action to make it stronger (Gambetta). The modern history of Plyometrics is somewhat brief but not relatively new. This technique originated in Russia and Eastern Europe in the mid-1960’s. The Soviets were very successful in the use of Plyometrics in their training regimes, especially in track and field. Yuri Verhoshansky, a Russian coach whose success with jumpers is legendary, could very well be call the "Father of Plyometrics." He tried and succeeded in increasing his athletes’ reactive abilities by experimenting with exercises like the depth jump. He has been the leading researcher and coach most recognized with the spread of Plyometrics. He also has been credited with most of the forms of plyometric training that are still used today. It wasn't until 1975, when Fred Wilt, former Olympic runner, used the term Plyometrics here in the United States. The term "plyometrics" itself originates from the Greek words, "plio" and "metric," which mean more and measure, respectively (Chu 20). Here in the U.S., the acceptance of plyometric training was initially slow. Most coaches, until now, believed that it hindered, not helped performance. That reasoning could be because they did not understand how to apply it to training. Over the years, Plyometrics has been used more and more by coaches due to its significant increase in speed & explosiveness. Plyometric training exercises are now being used in almost any and every sport which requires power, speed, and/or strength such as football, basketball, weightlifting, soccer, baseball, volleyball, etc. both professionally and at the amateur levels. Even though Plyometrics have a primary role in sports training it is also very widely used in many rehabilitation programs (Radcliffe 4). Despite the increase in knowledge over the years, there is still misunderstanding concerning the application of Plyometrics. There have been a number of exaggerated claims and good amount of undeserved blame for injury and overtraining. Just as in training with any other training program, there are a number of general guidelines which should be followed in order to achieve proper and effective performance. The first key aspect of plyometric training is warming up/cooling down by jogging, stretching, and simple calisthenics. This is important because many plyometric exercises involve agility and flexibility. The next key, high intensity, is critical because the quickness of execution in the drill determines the training results. When a muscle is stretched quickly, a faster rate of muscle stretch will provide a quicker reflex response and in turn will provide the maximum training effects. "Performances in sporting activities also require maximal efforts of high quality in order to be effective. It is this level of effort that plyometric training prepares the athlete to perform at on a consistent basis" (Lee71). Next is progressive overload, which is the "proper overload…regulated by controlling the heights from which athletes drop, the weights used, and the distances covered" (Radcliffe 22). The use of ankle weights, chest and wrist weights are not recommended with Plyometrics as these and other weights will decrease the reaction of the nerve muscle response (Costello 2). Improper resistance overload is the cause of most injuries in plyometric training. Another element is maximizing the force while at the same time minimizing the time it takes to perform an activity. The faster a movement is achieved, the more power is generated from that action. Performing the optimal number of reps and sets is another key guideline. In Plyometrics, most of the exercises can be grouped into either intense single-response or multiple-response drills. As with most training programs the repetitions range from 8-10 for the more demanding drills, with higher repetitions for the less strenuous exercises. The sets range from 3-6 with more sets for the less demanding drills which focus more on overall speed and stamina, and fewer sets for the drill which emphasize single intense actions such as initial bursts of motion, releases, and take-offs. Resting properly is an aspect that is usually overlooked when performing Plyometrics. Resting 1-2 minutes between sets and 2-3 days is necessary to allow the body’s muscles and ligaments to recover and obtain optimal results. Improper rest can overstress the muscles, tendons or ligaments and lead to fatigue, minimal efficiency, and sometimes injury. Building a proper strength base before beginning a Plyometrics training program is another important guideline. Because Plyometrics are meant to be combined with other training programs, it is encouraged that it complements a weight-training program which focuses on strength. Novices should perform moderate drills like ground level jumps and hops. Then as strength and power increase, so should the level of difficulty and intensity. The final major guideline to follow is to personalize the training program to satisfy your goals. The training exercises should be specified to the athlete’s individual sport or activity. Along with this is the monitoring of progression or improvement in power, speed, and/or strength over regular periods. Otherwise, if there is no improvement, then the program needs to be altered by either increasing/decreasing the intensity or overload (Radcliffe 26) Other little but just as important things to consider and focus on include landing properly, following through on movements, maintaining balance and center of gravity, training age, and skill (Gambetta). As with all training programs, Plyometrics has its cons. Plyometric training has tremendous potential as a training program for all sports that require explosive power, but if improperly introduced and taught it is a high-risk training activity. To achieve the best results it is necessary to follow the general guidelines. One of the most important being that they should never be performed to failure. Training to failure with Plyometrics is counterproductive and very dangerous. Since there are so many exercises which can be classified as plyometric, some can be considered dangerous. There is a higher risk of injury due to the heavy loads applied to the muscle and tendons when compared to traditional weight training. Finally, one of the biggest cases against Plyometrics is that there are very few well-controlled studies that have been conducted to identify the ideal protocol for plyometric training and its effectiveness as part of a training cycle. Also a number of studies have also produced inconclusive results. Because the research on this training program is fairly new, most of the case support for Plyometrics includes testimonials form coaches and athletes and some studies (Holcomb 36). Overall, plyometric training had improved dramatically since it was first introduced, and when performed correctly and gradually introduced with other complete training programs, it has shown that it can be productive and done with a small risk of injury. Bibliography: REFERENCES Brown, Lee E. "Plyometrics or Not?" Strength and Conditioning Journal. Vol. 23. April 2001. Pgs. 70-73. Costello, Frank. Bounding to the Top: The Complete Book on Plyometric Training. (Note: Above book, had no evidence of publisher, location, or date.) Gambetta, Vern. "Plyometrics: Myths and Misconceptions." http://www.gambetta.com/articles/a97008.html Holcomb, William R., Kleiner, Douglas M., and Chu, Donald A. "Plyometrics: Considerations for Safe and Effective Training." Strength and Conditioning Journal. Vol 20. June 1998. Pgs. 36-39. Radcliffe, James C., and Farentinos, Robert C. Plyometrics: Explosive Power Training. Human Kinetics Publishers. Champaign, IL. 1985.

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