Plyometric Exercises for Girls for Injury Prevention

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Also referred to as ‘jump training,’ plyometric exercises train your body to make the most of force and deal with impact securely. Plyometrics is an usual aspect in training for high-impact sports, such as basketball and tennis, because it improves a gamer’s strength and strategy while also safeguarding her from injury, especially in the knees. Jump training might be especially useful for female athletes, who injure their knees more commonly than other body part.


According to Fabio Comana, exercise physiologist and agent of the American Council on Workout, girls who play sports are at higher threat of injuring their anterior cruciate tendon and other parts of their knees than kids in the exact same age. About 70 percent of these injuries happen when the gamer lands poorly, modifications direction dramatically or stops suddenly, instead of as an outcome of crash. Knee injuries can have long-lasting results and might need surgical treatment or continuous rehabilitation. Girls are more prone than children because of differences in anatomy, hormones and previous athletic training.

Quadricep Strength

A research by Patricia Buchanan and Vassilios Vardaxis, released in 2003, found that quadricep strength is more crucial for avoiding knee injuries in women than in boys. The study found that plyometric workouts enhanced female teenage athletes’ hamstrings, but the exercises didn’t appear to strengthen their quadriceps. This recommends that plyometrics does not develop strength in all the areas needed to protect protects female athletes from injury and that women should specifically work their quadriceps in other workouts. But the research discovered that plyometrics did decrease the gamers’ danger of injury with other means.


Plyometric exercises improve a player’s method and assist her depend less on her quadriceps. The workouts enhance the athlete’s control and practice her to use her hamstrings and glutes more actively than her quadriceps. Because ladies have the ability to boost their hamstrings and glutes more quickly than their quads, this is a safer means for them to do high-impact maneuvers. Furthermore, plyometric workouts are complexed and intense, and the athlete needs to commit all her focus on performing them. Since of this, flaws in her strategy become more visible, and a fitness instructor can fix them prior to they cause her to injure herself.


Plyometric workouts that strengthen the posterior kinetic chain muscles– the muscles in the back of the legs and lower body that take some of the pressure off the quadriceps– are especially great for female athletes. Squat jumps and tuck jumps develop these muscles and can disclose technical issues to a trainer, who can then assist fix them. Plyometric lunges can reinforce the knee joint at various degrees of flexion and build the posterior kinetic chain muscles. These workouts are only suitable for advanced athletes. Talk with your physician, fitness instructor or coach before starting a plyometric training program.