Plyometric workouts take advantage of a specific tendency of muscle contraction to enhance athletic power. When your muscles quickly shift from stretching to shortening, their ability to produce force increases. For this factor, lots of plyometric workouts involve jumping or other dynamic full-body motions in addition to weight bearing. Since plyometrics typically involves high-impact movements, seek advice from your physician before beginning a plyometric routine, specifically if you’ve a history of joint problems.
At the Muscular Level
When you do a plyometric workout, such as tossing a medicine ball in the air, your muscles undergo a stretch-shortening cycle, or SSC. The flexibility of muscle fibers assists them to reduce rapidly and strongly after they’ve actually been stretched. At the neurophysiological level, your muscles are hard-wired with a stretching reflex. As an outcome, you can benefit from the relative ease of stretching and utilize it to power the next contraction. In order for a workout to be plyometric, you should cycle from the stretching to the contraction without extreme dead time. In useful applications, this means right away switching from one movement to the next. For instance, when tossing a medicine ball in the air, you should quickly duplicate the throwing movement as soon as you catch the ball.
The effectiveness of plyometric workout mainly depends on your type. As an example, when jumping, you must land properly to prevent overtaxing your leg joints and your feet. According to the National Strength and Conditioning Association, your entire frame, consisting of shoulders, knees and toes, have to be correctly aligned during the landing stage. By practicing plyometrics under a qualified trainer, you can establish good routines of form, a helpful crossover to any type of athletic activity.
Plyometric workout is of particular benefit to athletes who exercise sports that need a high degree of peak power. For instance, gymnasts and weightlifters need to produce short, explosive bursts of remarkable force, making plyometrics a helpful element of their conditioning. In addition, plyometric exercise has applications to sports which combine short bursts of activity with even more continuous aerobic exercise. For instance, tennis gamers and basketball players can enhance their hitting or shooting efficiency by integrating plyometrics with routine cardiovascular conditioning.
Full-Body Plyometric Exercise
To condition all your major muscle groups, pick a range of plyometric activities and develop a circuit. For example, you could incorporate vertical jumps with conditioning ball tosses, bend press throws and band pushups. The latter activity is done like a conventional pushup, but you make use of a set of sturdy bands, suspended from above, to support your chest as you explosively do ‘clap’ pushups, clapping your hands each time you come off the ground. Have a skilled professional recommend you on proper method and an affordable regular to stay clear of overstraining your joints or muscles.