Plyometric Training

Kaleena Lawless

Personal Training Specialist
www.kalisthenixfitnessblog.com

Plyometric training is great way to excel in your sport or to break plateaus in your fitness program. Research the exercises carefully before attempting, and make sure you take a day off from exercise after training. You will see why!

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Plyometric exercises are mostly used in sport specific training but can be performed by any experienced fitness enthusiast for these benefits.

-Improved nervous system functioning

-Maximum force, in as little time possible

-Improves speed

-Increases power

-Increases strength

-Raises heart rate quickly

-Improves stamina

-Improves muscle endurance

-Improves sport performance (jump higher, throw farther, run faster etc)

-Toughens muscle tissue

Examples of Plyometric Exercises

-Jumps. In a squatting position, jump in to the air as fast and hard as you can. You can reach straight up, twist in mid air or jump side to side. There are many variations of the plyometric jump.

-Plyometric push ups.

-Jumping off and on a step (or staircase) either side to side with one leg or off and on with both feet together.

-Medicine ball throws out from the chest or to the side with a twist.

-Plyometric lunges

Safety Considerations

-Before trying plyometric exercises it's recommended that you have at least one year of exercise experience to develop the strength and flexibility necessary for this type of training. Weight training experience is a must!

-You have to be strong to try these. It's best to try easier exercises (like jumps) with a low intensity to start out, instead of using all of your force.

-Do not do these exercises if you have/had an injury that could be agitated.

-Always perform exercises on a gymnastics mat of carpet, wear shoes that have good support and pay close attention to proper technique.

-Keep your knees bent when you land

-Plyometric training is an advanced activity. Start small and only perform once a week.

Plyometric training is great way to excel in your sport or to break plateaus in your fitness program. Research the exercises carefully before attempting, and make sure you take a day off from exercise after training. You will see why!

 
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  • Dee-Dee says
    ...cool article, though I have to admit I didn't really know the term of Plyometric Exercises......but good to see what it relates to....thanks
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  • New Member says
    Plyometric preparing is awesome approach to exceed expectations in your game or to break levels in your work out regime. Investigate the activities deliberately before endeavoring, and ensure you take a day away from work from exercise subsequent to preparing. Essay Tiger
  • New Member says
    Reactive training has several important benefits for seniors. First and foremost, reactive training enhances the rate of force production. This is defined as the ability of a muscle to exert maximal force in a minimal amount of time. Success in most functional activities (including trying to stop yourself from falling) depends on the speed at which muscles are activated. For example, if you start to stumble down a flight of stairs, you work quickly to stop yourself from falling using arms and legs to help stabilize you and prevent the fall. To prevent a trip and fall, an individual must have sufficient lower limb muscle power to get a stabilizing leg out fast enough to prevent the fall or reduce the effects of the fall.[2] However, the speed of contraction lessens as you get older, decreasing the firing time of muscles, reducing strength and limiting ability to prevent a dangerous fall.

  • Sophia says
    I have never tried it at home, thank you for the suggestion.
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