Plyometrics are very effective training method to develop explosive power. Plyometrics are very demanding on the body and should not be attempted until the athlete is well conditioned (i.e. completed a loaded strength programme or follow a progressive plyometric programme).
Plyometrics require the muscles to shorten and lengthen at high speeds for various amounts at a time. These actions replicate many of the various movements that occur in a game such as braking to slow down, acceleration both vertical and horizontal.
Some guidelines before under taking a plyometric training programme:
- Completed a loaded strength programme to satisfactory level, Squat 1 ½ times
His/her own body weight, before going into more intense plyometrics such as the
depth jump.Has completed a stabilisation jump programme - Only complete 2 sessions per week or no more than 150 jumps
- Perform on an appropriate surface i.e. grass
- Allow 48hrs between sessions
- Ensure a full recovery between sets as this will affect performance.
Stabilisation jump programme is a progressive phase that should be done until the athlete can perform each exercise at a satisfactory level. This teaches the athlete proper jumping and landing skills before introducing them into more traditional plyometrics (Jumping and rebounding up reducing time spent on the ground). By introducing a pause of a few seconds between jumps, will help develop the eccentric strength, and conditions the muscles to absorb force necessary to land.
