Plyometrics seeks to promote more powerful and faster movements.
The physical training that is carried out with the aim of ensuring that an athlete can perform movements that are faster and with greater power is known as plyometrics . This technique is usually used in those disciplines that require strength and speed.
The essence of plyometrics lies in getting the muscles to apply the greatest possible force in the shortest time. Training, therefore, consists of developing muscle strength.
Plyometric contraction of a muscle occurs when it exerts a lower force against opposing resistance, leading to a longitudinal increase in the muscle in question. This occurs, for example, when jumping: the legs contribute to the cushioning when the foot returns to contact with the ground.
Features of plyometrics
It can be said that plyometrics consists of exercising reactive strength , appealing to the elastic capacity and strength of the muscles. Although it is generally aimed at strengthening the legs , it is possible to apply plyometrics to the upper trunk.
It is important that plyometric training be supervised by a specialist. If the exercises are not carried out properly, or if they are repeated excessively, the athlete can suffer injuries to the bones, joints or other parts of the body due to the succession of impacts.
It is also important to consider that plyometrics cannot alter certain physical characteristics , such as leg and arm length or muscle fiber type, among many others.
Plyometrics aims to exercise reactive strength.
Principles of this type of training
Plyometric training aims to reduce the time required between the eccentric muscle contraction and the beginning of the concentric one. The parity that exists between both types of contraction is known as the stretching and shortening cycle , and is divided into elastic properties of the muscle fiber and proprioceptive reflexes.
Before embarking on a rehabilitation program based on plyometrics, it is necessary to know the following points:
* You should begin with a biomechanical evaluation and various functional tests, to determine the potential, appropriate precautions and possible contraindications, and only then give way to the training program . It is known that it is possible to start without having considerable muscle strength in the legs, but it is enough for them to function normally;
* The stability test is one of those that must be carried out before training, and is divided into two parts: static stability (serves to determine the ability to control and stabilize the body and requires sufficient strength from the postural muscles to withstand tough routines) and dynamic movement (used to evaluate the ability to move in an explosive and coordinated manner, based on exercises such as single-leg hops);
* All plyometrics training has flexibility as an important requirement, both at a general and specific level, since it applies a considerable amount of stress to the body. In this sense, warm-up exercises are performed with static and dynamic flexibility techniques until the individual is able to control their body weight in both ways;
* horizontal movements generate less trauma than vertical movements;
* the athlete's weight is directly proportional to the degree of demand of his training;
* Care must be taken with the amount of external load that is added, since it can make the training more demanding and prevent the jumps from being performed with the expected speed;
* It is recommended to give the athlete rest periods ranging between 48 and 72 hours between each plyometric training session;
* age is also directly proportional to training intensity.