Plyometrics: Explosive Speed Training

 

The first time I heard someone talk about Plyometrics was in relation to basketball. It was a school friend who brought it up, saying that Plyometrics could improve our vertical jump. Naturally I had instant visions of sailing through the air, dunking over the 6-foot-6 monsters that stood in my way. Where do I sign-up?

Unfortunately that was as much about Plyometrics as my friend knew, just the name. To think, what could have been!

 

So, what exactly is Plyometrics?

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Such as jumping…….

The specialized, high intensity training techniques are used to develop athletic power.

 

The key elements to athletic power are:

1) strength

2) speed

A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle (strength), but how fast will it contract (speed).

Plyometrics decreases the time it takes for the muscles to contract, resulting in more power.

 

Plyometrics might sound technical and scary to some, but the exercises can be used to improve your explosive sprinting power.

 

Plyometric Exercises

Incorporate some of these plyometric exercises into your training:

 

1. Tuck Jumps

Action: Squat down and then explode off the ground as high as possible. While in the air, the goal is to “tuck” your legs into your chest as high as possible before landing again. Immediately upon landing, quickly squat down and explode off again. There should be a constant and smooth transition throughout all the jumps.

 

2. Rocket Jumps

Action: These are similar to tuck jumps in the initial phase. however the point is to get a full stretch from the tips of your fingers to your toes. While in air, your body will look like a straight line. Immediately upon landing, quickly squat down and explode off again.

 

3. Lunge Jumps

Action: Begin in the “lunge” position and then explode off the ground. While in air, your legs will cycle so that the front leg is now behind you and the leg that was behind you is in front. The goal is to get as high as possible and to land in the lunge position with the legs that were switched in air. Repeat.

 

4. Line Hops

Action: Draw an imaginary line and stand on one side of it with your feet close together. Bounce back and forth across this “line” as quickly as possible while your feet stay close together. To keep a good balance, extend your arms out to the side.

 

5. Skips For Height

Action: Using the basic skipping motion, spring up as high as possible with each skip. Pump your arms when you explode for each skip.

 

6. Skips For Distance

Action: Using the basic skipping motion, the goal is to spring forward as far as possible. Pump the arms and really use all of your leg, calf, and ankle muscles.

 

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