Plyometric Training Quotes

Frequency is one of the best ways to improve your technique and, ultimately, your efficiency. This holds true even if each session is very brief. For example, if you have only two hours a week to devote to becoming a more efficient swimmer, swim four times a week for 30 minutes each time. More frequent, short sessions will improve your efficiency faster than a few longer workouts. Plyometric exercises have also been shown to improve economy in both runners and cyclists. These exercises

I believe even athletes who participate in explosive sports will benefit from interspersing more slow repetition tempos to bolster connective tissue health and safely increase muscle length in commonly tight muscles. For football players, volleyball players, and other athletes who rely on explosive movements during competition, training should match the sport’s demands: more plyometric training and speed work with periods of therapeutic slow eccentric training interspersed.

The most common type of energy load training is plyometrics—exercises where muscles exert maximum force in short time periods to increase power.

plyometrics movements. This is when you are getting the hang of doing the movements that are involved in both types of training and refining them. Following AA, as you move into the MT and MS periods, gradually increase both the weight loads and the plyometric intensities. For example, move from rope skipping to low-box jumping to high-box jumping. The MS period is when you will

when you’re older. The best activities are those that are weight bearing (force you to work against gravity) and have multidirectional forces through the bone such as jumping (i.e., jump rope, plyometrics), dancing, and tennis and other ball sports, and of course strength training. Bicycling and swimming are excellent for your muscles and heart but not so much for your bones.

This is the final stage of plyometrics, featuring the most intense exercises. To introduce this phase into your training, two key requirements must be met. First, the physical maturity of the athlete is crucial. These exercises are not recommended for athletes under the ages of 17 or 18, especially depth jumps. Second, the athlete should have a good level of relative strength. The minimum requirement is a back squat of around 1.4-1.5x bodyweight for a 1RM (repetition maximum). Taller athletes can begin these exercises if they are closer to 1.4x bodyweight, while shorter athletes should be closer to 1.5x bodyweight.

If you’re a coach, my recommendation is that this program should not be executed by athletes younger than 11 or 12 years old. Athletes under the age of 11 or 12 should not focus on such programs. Instead, low-intensity plyometrics in a playful form, along with their regular practices, are sufficient. Don’t harmchildren’s psychology by training them like adults. Children should play, not train.

When we refer to elasticity in the context of plyometrics, it doesn't mean the ability to stretch far, like a rubber band. Instead, think of it in terms of an elastic collision. In an elastic collision, objects separate after impact without losing any of their kinetic energy. Imagine a bouncy ball bouncing off a hard surface. In most sports movements, we want our legs to interact with the ground in a similar way to the bouncy ball. This is achieved by keeping the leg and foot relatively stiff when making contact with the ground, not by stretching too far. Plyometrics build this type of elasticity through structural adaptations in muscles, fascia, and tendons.

The easiest way to think of plyometrics is by considering the "land-to-takeoff action" that occurs within a relatively short time frame (0.25 seconds or less). If these two criteria are not both present in an exercise, it cannot be classified as plyometric.

To keep the intensity consistent between double and single leg exercises, the hurdle height for single leg exercises should be exactly half that of double leg exercises. The height from which your body falls to the ground is the primary factor that determines the intensity of a plyometric exercise. Other variables, such as the direction of body displacement (e.g.,forward + vertical displacement is more intense than vertical displacement alone), also affect intensity. However, when comparing double and single leg exercises of the same type, the height is the key determinant.