Athlete Series: Plyometrics; Intro to Creating Explosive Power
On the football or soccer field, the track or court, if you're an athlete you can benefit from explosive power and plyometrics are the key to developing that explosiveness that will take your game to the next level. Plyometric training is used to describe jump training, known to coaches and athletes as explosive exercises or drills aimed at combining strength with speed of movement to produce explosive power. Plyometric training can be invaluable to athletes who jump, twist, lift or throw.
Plyometric exercises often involve bounding movements, hops, and jumps. The most well known plyometric exercise is box jumping, jumping off a sturdy box or platform and then rebounding off the floor to go to the same or higher box. Jump training will increase your strength and speed, and will definitely increase your explosive power.
The simple plyometrics equation looks like this: Muscle Strength + Speed = Explosive Power.
When you are ready to add plyometrics to your training program, start with these three basic exercises:
1. Knee Tuck Jumps - Start from a standing position and jump into the air while bringing your knees up toward your body as high as possible. When you land, only let your feet touch the ground for a fraction of a second and immediately jump up again.
2. Squat Jumps - Start with your feet shoulder width apart and squat down until your thighs are parallel to the ground. Now swing your arms forward and jump straight up. Once you land, control your descent and lower yourself back into your squat position and jump again.
3. Bounding - As you run across the field jump and push off the ground with each step. Bounding will improve your leg speed and strength.
Plyometric workouts should not be included in every training session. Training experts suggest a maximum of 2-3 times each week. Plyometrics can produce maximal strain on your body and some ply exercises have a high injury risk factor if you are overly tired. Your plyometric workouts will help build explosive power in any sport that you play and that can improve your personal performance.
Plyometric training does not require expensive exercise equipment. For intense workouts, the only thing you will need is a solid platform or park bench for you to jump on and off quickly. Plyometric workouts are valuable for athletes who want to move quickly without compromising muscular strength and increasing speed of performance as well. Remember to be careful to avoid overtraining as this may lead to overuse injuries.
Start adding plyometrics in your program!
Questions on plyometics? Email me at mattbeard@newavecoaching.com.
Athletic Series Notes
- This is the first entry to the athletic series
- We will be addressing programming, sport dieting, increasing sport specific performance, and much more!
- If your goal in training is to become for functional for any sport, this series is for you!
Stay tuned for more to come!
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