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What are Plyometric Exercises? Training for any outdoor sport!

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What are Plyometric Exercises? Training for any outdoor sport!

What are Plyometric Exercises?

Plyometric exercises, aka "plyos," are a type of high-intensity training designed to increase muscle power, speed, and strength. Exercises involve explosive movements that engage multiple muscle groups simultaneously, enhancing the neuromuscular system's efficiency. 


Explosive Movements:

Plyometrics involve quick, powerful movements, typically through jumping, bounding, or hopping.

The goal is to exert maximum force in short intervals of time, focusing on the stretch-shortening cycle of muscles.


Types of Plyometric Exercises:

Jumping: Box jumps, tuck jumps, squat jumps, and broad jumps.

Bounding: Skipping, single-leg hops, and alternate leg bounds.

Throwing: Medicine ball throws, overhead slams, and chest passes.

Upper Body: Clap push-ups, plyometric push-ups, and medicine ball push-ups.

Benefits

Improved Power and Speed: enhances the ability to generate force rapidly, beneficial for sports requiring quick, explosive actions like basketball, volleyball, and track and field.

Increased Muscle Strength: strengthens muscles, tendons, and ligaments, reducing the risk of injury and improving overall athletic performance.

Better Coordination and Balance: improves neuromuscular coordination, agility, and balance, essential for sports and daily activities.

Enhanced Endurance: boosts cardiovascular health and endurance due to the high-intensity nature of the workouts.

Safety and Considerations

Proper Warm-up: a thorough warm-up is crucial to prepare the muscles and joints, reducing the risk of injury.

Technique: focus on proper form and technique to avoid strain or injury. Start with lower intensity and gradually increase as strength and proficiency improve.

Progression: gradually progress in intensity and volume to allow the body to adapt. Begin with basic movements before advancing to more complex exercises.

Surface: perform plyometrics on a shock-absorbing surface like grass, rubber mats, or gym floors to reduce impact on joints.

Sample Plyometric Routine

Warm-Up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks).

Exercises:

Box Jumps: 3 sets of 10 reps.

Lateral Bounds: 3 sets of 15 reps per side.

Medicine Ball Slams: 3 sets of 12 reps.

Clap Push-Ups: 3 sets of 8 reps.

Cool Down: 5-10 minutes of stretching and light aerobic activity.


The best upper body plyometric exercises for speed and power are: medicine ball “shot” put/chest pass, rotational med ball throw, underhand med ball throw, and explosive push ups; if you want to focus on your lower body, consider: the box jump, broad jump, drop jumps, and single leg hops.

Plyometric exercises are a valuable component of any athletic training program, enhancing performance and fitness. 


For more detailed information and specific exercise examples, check out ExRx: https://exrx.net/, and National Academy of Sports Medicine: https://blog.nasm.org/fitness/developing-power-in-everyday-athletes-with-plyometrics

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