What is Plyometric Training?
Plyometric training “Plyos” is a form of exercise that involves quick, explosive movements designed to increase power and speed. This type of training is typically focused on lower body exercises, such as jumps, bounds, and hops.
The goal of this training is to increase the rate of force production, which is the speed at which an athlete can generate force. By improving the rate of force production, athletes can increase their power and speed, which can translate to improved performance in their sport.
Benefits of Plyometric Training
There are several benefits to incorporating Plyos into an athlete’s program. Some of the most significant benefits include:
- Increased Power: Plyos are designed to increase power, which is the ability to generate maximal force as quickly as possible. By improving power, athletes can improve their speed, acceleration, and explosiveness, which can translate to improved performance on the field or court.
- Improved Speed, Agility, and Change of Direction:. By focusing on explosive movements, plyos can improve an athlete’s ability to change direction quickly and accelerate rapidly, which can be particularly useful in sports such as basketball, soccer, and football.
- Improved Coordination: Plyos can also improve an athlete’s coordination by training the nervous system to coordinate movements more effectively. This can translate to improved performance in sports that require precise movements, such as gymnastics and diving.
- Increased Vertical Jump: Plyos can also improve an athlete’s vertical jump, which is an important skill in many sports, including basketball and volleyball. By improving an athlete’s ability to generate force quickly, Plyos can help to increase their vertical jump height.
How to Incorporate Plyometric Training
When incorporating Plyos into an athlete’s program, it’s important to start with low-intensity exercises and gradually increase the intensity over time. It’s also essential to warm up properly before beginning plyometric exercises to reduce the potential risk of injury.
Some examples of low-intensity plyometric exercises include:
- Pogo jumps -a plyometric exercise that involves repetitive jumps.
- Linear hops – exercises that involve hopping forward and landing on the same leg.
- Linear bounds – a type of plyometric exercise that involves jumping forward.
As athletes become more comfortable with plyometric training, they can progress to more advanced exercises, such as:
- Depth jumps – a plyometric exercise that involves jumping off a box or platform and immediately jumping again upon landing.
- Single leg jumps – exercises that involve jumping and landing on the same or both legs.
- Broad jumps – a more powerful jump that is primarily in the forward direction.
It’s also important to note, however, that plyometric training is not appropriate for all athletes. Athletes who are new to training, who may be overweight, who suffer from current injury, or who have a history of joint or muscle injuries should consult with a healthcare professional before beginning plyometric training.
Plyometric training is a powerful tool for athletes looking to improve their power, speed, and overall athletic performance. By focusing on explosive movements, plyometric training can improve an athlete’s ability to generate force quickly, which can translate to improved performance on the field or court.
Numerous training programs integrate plyometrics into their regimen, and you can discover a variety of them on the NF1 app. Browse through a comprehensive catalog of prebuilt programs designed for a wide range of activities. Crafted by the very coaches who train our professional athletes, you can have full confidence in the top-tier quality of the program you choose. Download the app today for a complimentary 14-day trial and kickstart your plyometric journey. Click here to embark on your training experience!