Plyometrics: Add Power, Speed and Performance to your workout
- Jamey Merkel
- Jun 6
- 5 min read
Plyometrics is more than just a buzzword in fitness circles. It is a powerful form of exercise that can significantly improve athletic performance and overall fitness. From basketball players soaring for a rebound to sprinters exploding off the starting line, the explosive movements of plyometrics play a vital role. I will break down what plyometrics are, explore the benefits, and provides practical steps to integrate these dynamic exercises into your workout routine effectively and safely. Keep reading for more.
Understanding Plyometrics
Plyometrics consists of high-intensity exercises, primarily focused on explosive movements such as jumps and bounds. These exercises utilize the body’s natural stretch-shortening cycle, which allows muscles to engage more powerfully. The critical mechanism involves two phases: an eccentric phase where the muscles stretch and a concentric phase where they contract. This combination enables athletes to generate maximum force quickly.
For example, a study from the Journal of Strength and Conditioning Research found that athletes who incorporated plyometrics into their training improved their vertical jump height by an average of 20% after just eight weeks. This leap in performance showcases the effectiveness of plyometric training in developing power and speed.
The Science of Power Development
Neural Adaptations
Plyometrics engage the central nervous system (CNS), enhancing the communication between your brain and muscles. This improved connection allows for better coordination and control over muscle fibers. With regular training, athletes can experience a 10-20% increase in motor unit recruitment, leading to enhanced force production when it matters the most.
Muscle Physiology
The focus on fast-twitch muscle fibers during plyometric exercises contributes to muscle growth, power and strength. Engaging these fibers encourages hypertrophy, which is the increase in muscle size. Research indicates that athletes who regularly perform plyometrics can see a 30% increase in fast-twitch muscle fiber activation, resulting in improved explosive capacity.
Energy Systems
Plyometric exercises primarily utilize the anaerobic energy system, which fuels short bursts of high-intensity activity. This reliance on anaerobic energy can enhance overall athletic performance, with athletes reporting improvements in their ability to sustain intense efforts. Studies show that athletes incorporating plyometrics can extend their performance durations by 15-30% in high-intensity activities.
Benefits of Plyometrics in a Workout Routine
Adding plyometrics to your training routine offers several distinct benefits:
Increased Power Output: Regular training can significantly enhance your ability to generate force quickly, critical for activities like sprinting and jumping.
Improved Agility and Coordination: Plyometrics improve your body control and spatial awareness, which translates effectively into sports performance.
Greater Endurance: Plyometric exercises raise your heart rate, improving cardiovascular endurance over time.
Injury Prevention: Strengthening muscles and improving flexibility can lower the risk of injuries common in high-intensity sports.
Practical Tips for Integrating Plyometrics
Start with Basics
If you are new to plyometrics, focus on beginner-friendly exercises like:
Jump Squats: Begin by squatting down and jumping up explosively.
Box Jumps: Leap onto a sturdy surface, focusing on landing softly.
These exercises help build strength without overwhelming your muscles or joints, are relatively easy to perform and quite safe if used sparingly like a finisher for your workout.
Focus on Form
Proper form is crucial. Here are the key points to remember:
Keep a neutral spine throughout the movements.
Bend your knees when landing to absorb the impact.
Ensure your feet remain shoulder-width apart for stability.
Watch out for Varus or Vargus knee positioning
Incorporate Gradually
Plyometrics are high-intensity and can be super taxing on your CNS and body. Start with maximum one or two sessions a week and assess how your body responds and recovers. Over time, you can increase up to three sessions if needed.
Combine with Strength Training
For the best results, mix plyometrics with traditional strength training. Always work to build your strength base as power is strength displayed quickly. A recommended (if slighlty advanced) approach is to alternate between a strength exercise (like squats) and a plyometric exercise (like jump squats). This method, called contrast training, effectively maximizes power output over time. Start slow and build.
Allow Recovery
Rest and recovery are essential. Schedule recovery days to let your muscles heal and adapt. Active recovery like walking or stretching (or both) are ideal. Incorporating rest and proper sleep can lead to greater gains in overall power and performance.
Sample Plyometric Workout
Here’s a fairly advanced and effective plyometric workout to try:
Box Jumps: 3 sets of 10 reps
Lateral Bounds: 3 sets of 10 reps each side
Tuck Jumps: 3 sets of 8 reps
Broad Jumps: 3 sets of 6 reps
Single-leg Hops: 3 sets of 8 reps each leg
Make sure to warm up properly with dynamic stretches and some cardio before starting and cool down afterward to aid recovery.
Safety Considerations
It is vital to prioritize safety while performing plyometric exercises. If you have any existing injuries or pain issues, consult a certified personal trainer, coach or your healthcare provider before starting. In most cases, it is critical to have a good strength base before integrating plyometrics into your routine. It is not a beginners exercise! Most of all, listen to your body—stop if you experience any pain or discomfort.
Ready, Set, Jump!
Incorporating plyometrics into your workout routine can lead to impressive gains in power and performance. By understanding how these exercises work, you can effectively amplify their benefits within your training. Please remember this is not for beginners, you should have a good strength base and joint range of motion to safely add plyometrics to your routine.
If in doubt or want to learn more, simply reach out to me to get your journey started.
References
Baechle, T. R., & Earle, R. W. (2008). *Essentials of Strength Training and Conditioning* (3rd ed.). Human Kinetics.
Bompa, T. O., & Buzzichelli, C. A. (2019). *Periodization: Theory and Methodology of Training* (6th ed.). Human Kinetics.
Markovic, G. (2007). Does plyometric training improve vertical jump height? *A meta-analytical review*. *British Journal of Sports Medicine, 41*(6), 349–355.
Moran, J., Sandercock, G. R. H., Rumpf, M. C., & Parry, D. A. (2017). A meta-analysis of plyometric training in female youth: Its efficacy and shortcomings in the literature. *Journal of Strength and Conditioning Research, 31*(2), 461–472.
Radcliffe, J. C., & Farentinos, R. C. (1999). *High-Powered Plyometrics*. Human Kinetics.
Sáez de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength performance? *A meta-analysis*. *Journal of Science and Medicine in Sport, 13*(5), 513–522.
Stone, M. H., Stone, M. E., & Sands, W. A. (2007). *Principles and Practice of Resistance Training*. Human Kinetics.
Zatsiorsky, V. M., & Kraemer, W. J. (2006). *Science and Practice of Strength Training* (2nd ed.). Human Kinetics.
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