Plyometric Exercise Report

Plyometric training is a type of exercise training designed to produce fast, powerful

movements, and improve the functions of the nervous system, generally for the
purpose of improving performance in sports (Shah, 2012:116).
According to Shah (2012), plyometrics is a traditional form of resistance exercise that
emphasises on the loading of muscles during an eccentric muscle contraction followed by a
fast acting rebound phase into the concentric phase of a muscle contraction. Plyometric
training in team sports, competitive individual competitions and children has become
popular due to a variety of reasons that have been suggested by supporting literature such
as; the well recognised benefits on exercise and sports performance as well as reducing the
risk of sport related injuries (Chu & Myer, 2013), the increase in children participating in
sports and exercise (Chu & Myer, 2013) and due to the increase competiveness of
recreational athletes (Shah, 2012).
Increases in strength and power have been seen when plyometric training has been
combined with resistance training (Shah, 2012) and has been named complex training
(Ebben, 2002). Complex training has been described as performing resistance exercises
using a sets method, then performing a plyometric exercise set sequentially. For example a
set of squats followed by a set of squat jumps (Ebben, 2002). Flegel et al, (2010) suggests
that when designing a plyometric training programme, a variety of principles should be
followed to ensure the client or athlete is fully benefiting from the exercise such as; the
mode, the intensity, the frequency, the recovery period, the volume, the length of the
programme and the rate of progression used for each exercise. In accordance to the
guidelines suggested, Zhou, (2011) concurs by stating that although significant benefits on
muscular strength and power can be seen initially; the load of training, the progression, the
intensity and the frequency of training is often neglected. Clarke et al (2012) states that
there are three mechanisms that improve performance due to plyometric training,
including; enhances in spindle activity, Desensitization of the Golgi tendon organ and
enhanced neuromuscular activity. These enhances are seen more significantly during
plyometric training due to the increased tension the working muscles are put under, in
comparison to that of a conventional exercise (Zhou, 2011).
The stretch shortening cycle (SSC) is a key factor in the functionality of plyometric training
(Knudson, 2007). Plyometric training takes advantage of the SSC, which has been defined as
a counter movement in the opposite direction of the initial direction of force (Facconi,
2001). For example, an eccentric contraction followed by a quick and powerful concentric
contraction (Knudson, 2007). Improvements in strength and the SSC have shown to benefit
both the individual athlete and athletes within team sports. Increases include vertical jump
scores, standing long jump scores in males, increases in sprint times, the velocity of kicking a
football (Fleck & Kramer, 2014).
Facconi (2001) began to research the perceptions coaches had on plyometric training. The
research revealed that a number of coaches believed that plyometric exercises induced
injuries due to the high level of tension each repetition would put the muscles under.
However further research began to reveal that some coaches felt that plyometric exercises
can be highly developmental to sport performance when used at the right time, supporting
that injury can occur when the athlete isnt physically prepared. Flegel (2010), supports the
research done by Facconi by suggesting that before any athlete or client begins to integrate
plyometric exercises into their training programmes, they should have a relative level of
functional strength. An example given is when using squats with squat jumps, an individual
should be able to squat at least one and a half of their own body weight as a one repetition
maximum (1RM). Hoffman (2014) recently published a variety of safety considerations to
look into before performing plyometric exercises including; appropriate shock absorbing
footwear and surfaces, adequate warm up, correct and gradual progression, stable
equipment and sufficient space to work within.
Plyometric exercise has been well documented to be significantly effective when integrated
with resistance training (Hoffman, 2014). Plyometric training has also been suggested to be
typically versatile with regards to principles of fitness when used in an aqua environment.
Pappas Baun (2008) suggests that plyometric training, when performed in water can
develop aerobic conditioning, fat burning, muscular strength, muscular endurance and
flexibility all in a single workout. This type of exercise that targets a variety of factors of
fitness has been deemed popular with the working man that doesnt have time to
individually train each factor of their fitness (Pappas Baun, 2008). Different surfaces and
plyometric exercises has recently been researched by Ramirez Campillo et al, (2013). A 7
week programme using 4 groups of male teenagers underwent a plyometric training
programme twice a week, looking at volume of plyometric exercise and hard ground (grass)
and soft ground (sand) in relation to drop jump performance, squat jump performance and
counter movement performance. Each group indicated a significant difference in pre and
post results (P=<0.05). The research found that a higher training volume led to an increase
in explosive performance and SSC in comparison to moderate volume. However, when
plyometric exercises were performed on hard ground, moderate exercise volume had
shown a greater stimulus to SSC response and explosive performance.
The effectiveness of plyometric training has been show to be dependent on a number of
different variables such as surface, training volume, recovery period, progression and
whether it is used in conjunction with other resistance exercises (Hoffman, 2014; Ramirez
Campillo, 2013; Ebben, 2002; Zhou, 2011). The literature used suggests that when used
correctly, plyometric training can significantly improve muscle strength and explosive
power; however whether the early stages of plyometric training leaves an individual more
susceptible to injury due to the drastic increase in strain on the musculoskeletal system is
still undetermined (Hoffman, 2014).
References
Chu, D.A. and Myer, G.D. (2013) Plyometrics - Dynamic Strength and Explosive Power. (3rd
ed.) Leeds: Human Kinetics. [Online] Available from: http://www.humankinetics.com/new-
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Clark, M.A. and Lucett, S.C. (2010) NASM's Essentials of Sports Performance Training. (1st ed.)
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Ebben, W. (2002) Complex Training - A Brief Review. Journal of Sports Science and
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Flegel, M., Bernard, K. and Maurer, K. (eds) (2010) Core Assessment and Training. (1st ed.)
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Rodrigo, R.C., Andrade, D.C. and Izquierdo, M. (2013) Effects of Plyometric Training
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