Plyometrics

- also known as jump training - is a training technique designed to

increase muscular power and explosiveness.
- Originally developed for Olympic athletes, plyometric training has
become a popular workout routine for people of all ages, including
children and adolescents.
- Plyometric training conditions the body with dynamic resistance
exercises that rapidly stretch a muscle (eccentric phase) and then rapidly
shorten it (concentric phase).
 Plyometrics
- Hopping and jumping exercises, for example, subject the quadriceps to a
stretch-shortening cycle that can strengthen these muscles. increase
vertical jump, and reduce the force of impact on the joints.
 The Benefits of Plyometrics

- Plyometrics improve the functions of muscles, tendons, and nerves so

that you can run faster, jump higher, and hit harder.
- In short, plyometric exercises can help you improve your pick-up
basketball game or prepare your body for when you have to save your
own life.
 The Benefits of Plyometrics
Benefits to muscles.
- Physical power is the ability to convert strength into speed as quickly as
possible.
- In order to increase your power, you need to increase and strengthen
the muscle fibers that are responsible for converting strength into speed.
- These fibers are often referred to as fast-twitch fibers. Plyometric
movements can strengthen and even increase the number of fast-twitch
fibers in your muscles.
- The stronger the fast-twitch fiber, the faster the muscle contraction.
 The Benefits of Plyometrics
Benefits to tendons.
- In order to increase the power and speed of muscular movements, you
need to increase the strength of your tendons. Moreover, stronger
tendons means fewer injuries.
- Plyometrics strengthens your tendons and boosts their elasticity by
placing stress on them in a controlled setting.
 The Benefits of Plyometrics
Safety First.
- Plyometrics are by their nature intense. You'll be putting a lot of load on
your joints and tendons.
- When you first start off, take it slow and focus on performing the
exercises in a controlled manner. You should always warm up with some
light jogging and stretching before you begin. Allow adequate resting
time between plyometric workouts.
 Activity
Form a group. Do the following plyometrics exercises.
1. Squat Jumps. Stand with your feet shoulder-width apart. Squat down and
jump as high as possible. Upon landing, squat and immediately jump up again.
2. Lateral Jumps. Stand next to a cone or another object that you can jump over.
Jump sideways to the opposite side of the cone. Upon landing, immediately
jump to the other side. Remember to make the jumps as quickly as possible.
3. Power Skipping. Remember skipping as a kid? Well, you're going to do it
again, but this time you'll put a bit more oomph into it. Perform a regular skip,
but jump and lift your knee as high as you can.
4. Tuck Jumps. Stand with your feet shoulder-width apart. Explode and jump as
high as you can. As you rise, pull your knees into your chest. On the way
down, straighten your legs and land softly on the balls of your feet. As soon as
your feet touch the ground, perform another tuck jump.
 Activity
5. Alternate Leg Bounding. Bounding is sort of like running, except your steps are
longer and higher. Drive off your right foot and bring your left knee up. Try to stay
in the air as long as possible. Land on your left foot and repeat with the right foot.
6. Box Jumps. Stand in front of a box or other suitable platform (like a park
bench). Try to find a box that's at least 18" off the ground. As you get stronger,
increase the height. Jump onto the box and immediately back down to the same
position. Immediately repeat. Perform the jumps as quickly as possible.
7. Vertical Depth Jump. Start off by standing on top of a box or other platform.
Hop off the box and land on both your feet. As soon as your feet hit the ground,
jump as high as you can. Get back on the box and repeat.
8. Plyometric Push-up. Assume a normal push-up position. Lower yourself to the
floor. With explosive force, push off the floor with enough force that your hands
leave the floor. Repeat.