Plyometrics

Definition
* Plyo means to increase
* Metric means to measure

 quick, powerful movement involving pre-

stretching the muscle and activating the
stretch-shortening cycle to produce
stronger concentric contraction
Definition
• Plyometrics — plyos for short — is a type of
exercise that trains muscles to produce power
(strength + speed). Plyometric exercises involve
a stretch of the muscles, immediately followed
by a contraction of the same muscles — which
is why it’s sometimes referred to as “jump
training.”
Purpose
 To provide the fitness professional with a
fundamental level of knowledge regarding
the use of plyometric training concepts.

 To allow the fitness professional to select

and administer the appropriate plyometric
training protocol for all clients.
 Purpose
• While strength training mostly creates nervous system and
muscular adaptations to get stronger, plyometric exercises
will help improve explosiveness — our ability to generate
maximum force in a minimum time. Picture a sprinter taking
off at the starting line, or an Olympic long jumper jumping
from stillness, they both need explosive power to do what
they do. Plyometrics is an important component of most 
professional sports performance training as it focuses on the
“speed” component of power.
Concepts in Plyometric Training
Enhanced performance
during functional activities
emphasizes the ability of
muscles to exert maximal
force output in a minimal
amount of time (also known
as rate of force production).
Concepts in Plyometric Training

Provides the ability to train

specific movement patterns
in a biomechanically correct
manner at a more
functionally appropriate
speed.
Phases of Plyometric Exercise
▪ There are three distinct phases involved in
plyometric training:
1. Eccentric (loading) phase
2. Amortization (transition) phase
3. Concentric (unloading) phase
Phases of Plyometric Exercise
Plyometric-Stabilization Exercises

• Exercises involve little joint

motion.

• Designed to establish
optimum landing mechanics,
postural alignment, and
reactive neuromuscular
efficiency.
Plyometric-Strength Exercises

Exercises involve
more dynamic
eccentric and
concentric move-
ment through a full
range of motion.
Plyometric-Power Exercises
• Exercises involve the
entire muscle action
spectrum and contraction
velocity spectrum during
integrated functional
movements

• Performed as fast and as

explosively as possible.