Elite athletes have been using plyometrics to improve your explosive strength and although there are those who think that it is simply a matter of including series of jumps in training sessions, plyometrics is somewhat more complex although it does consist of a type of physical training based on performing jumping exercises to improve power of the muscles, especially the lower body.
Since it is a training created for the improvement of elite athletes, As a general rule, it should not be applied in athletes without adequate muscular base, so it should be approached with the advice of a sports professional. The athlete’s body must be prepared to withstand the load and high impact of this training practice. The landing technique is also very important, that is, knowing how to cushion the jump.
Before starting, therefore, you have to carry out a general conditioning and strengthening and once you start, schedule two sessions a week, three in the case of very well-trained athletes and always leave a day of rest at least between one session and another. Along with strength, it is also important perform a static and dynamic stability test To check the stabilization ability of the athlete, he must be able to balance for at least 30 seconds on one leg with his eyes open and then closed.
Before we start recommends warm-up that includes flexibility work due to the amount of stress placed on the muscles. Also, the rest between sets should be greater than the time spent on the set itself. In fact, this should be at least five to ten times higher. That is, if the activity lasts 5 seconds, the rest must be between 25 and 50 seconds. This interval will be the one that determines the intensity of the session.
One of the best known plyometric exercises is the burpees, ideal for working the whole body. Box jumps, jumps with knees to chest or clapping jumps also fall into this category.
Types of exercises, from low to high intensity:
– Submaximal jumps without horizontal displacement.
– Submaximal jumps with rebound and little horizontal displacement (eg between cones)
— Squat-Jump
– Weighted jumps
– Falls from a low drawer
– Maximum jump without obstacles
– Maximum jump over obstacles
– Jump with grouping of body segments
– Jumps from a height similar to that given by the athlete in a vertical jump test
– Single leg jump
Benefits
- Strengthens the muscles
- Speed up
- Improves balance and coordination
- Promotes weight loss
- Improves body control
Risks
- High impact exercise
- Stress the joints
- High risk of injury
- Falls