Plyometrics Explained
What are Plyometrics?
Plyometrics are a type of exercise that trains the body to produce power in the shortest amount of time. This involves a stretch of the targeted muscles followed by an immediate contraction of those same muscles. Think dropping off a box and, as soon as you hit the ground, try to jump vertically. The stretch and recoil of the calf is the focus. True plyometrics put an emphasis on short ground contact time.
Lets take a look at the phases within a plyometric movement
The Loading Phase (Eccentric)
Plyometrics is a type of exercise that trains the body to produce power in the shortest amount of time. This involves a stretch of the targeted muscles followed by an immediate contraction of those same muscles. Think dropping off a box and, as soon as you hit the ground, try to jump vertically. The stretch and recoil of the calf is the focus. True plyometrics put an emphasis on short ground contact time.
2. Time To Rebound Phase (Amortization)
The amortization phase occurs when the individual moves from the prepatory movement into the explosive movement. (Transitioning from the initial altitude drop into a vertical jump) The shorter this phase is, the more potential kinetic energy will be available for the next phase.
3. The Rebound Phase (Concentric)
The final stage is the concentric shortening (Vertical jump). This phase is a result of the previous 2 phase interactions that utilize the pre-stretched elastic properties of the muscles.
A fancy visual with all 3 phases
Lets Put it All Together
The goal of plyometric movements is to increase the speed of the stretch, shortening the cycle while producing max force. Using the depth drop for a vertical jump as an example. The goal is to decrease the ground contact time in the stretched position and jump vertically as fast as possible.
If you have any questions or want guidance, feel free to reach out.
Stay athletic for life
Jack