What exactly is plyometrics? When you break the word into its roots, plyometric literally means to increase measure (“plio” equals “more”; “metric” equals “measure.”)
Specifically, plyometric training refers to activities that allow a muscle to reach maximum force in the shortest period of time. This is accomplished by incorporating the stretch-shortening cycle. Simply put, any movement that involves a rapid prestretch that is immediately followed by a muscular contraction.
A great example can be seen when you watch a basketball player jumping for a rebound. He or she quickly descends into a quarter-squat position (prestretch) then immediately counters with a muscle contraction by explosively jumping for the rebound.
Two things happen during this movement. First, there is an increase in the rate of muscle force. Second, there is an increase in the number of muscle fibers recruited during the contraction.
With this comes many physical benefits: increases in muscular strength and power, increased mobility in selected joints, andimproved athletic performance. But plyometrics isn’t limited to the athlete or weekend warrior. Many trainers and coaches use plyometrics with all levels of clients.
Whether it’s a professional athlete looking to improve his vertical jump or a grandparent looking to improve his power and stability getting up and down the stairs, both can benefit greatly from plyometric training.
Of course, training should vary per individual based on his or her background and goals. With that said, there are certain guidelines that should be followed when introducing plyometric training into your routine.
PROPER WARM-UP
A thorough set of warm-up exercises should precede any workout, particularly plyometrics. Spend at least 10 to 15 minutes implementing a dynamic warm-up before you begin.
MASTER THE BASICS
Learning basic jumps and landing mechanics is key before advancing to more complex exercises. Begin with jumping-in-place drills and focus on absorbing impact and landing properly. Once a strong foundation has been developed, traveling hops, jumps and bounds can be introduced.
ALLOW RECOVERY
Because intensity is higher in plyometrics, allowing full recovery is extremely important. As a guideline, rest as much as 3 or 4 minutes between sets or work at a 1:3 ratio. In other words, if your set lasts 20 seconds, recovery should be 60 seconds. Also, take at leastone to two days of recovery between plyometric workouts.
PROPER FOOTWEAR
Make sure you have a high-quality athletic shoe. Also, work on surfaces that have good shock-absorbing qualities like grass as opposed to cement.
WATCH YOUR VOLUME
Volume is simply the total amount of repetitions per workout. For example, if you perform an exercise of three sets of 15 reps, your total volume would equal 45 (3 times 15 equals 45). The recommended amount of volume ranges is based on skill level. The National Strength and Conditioning association recommends the following volume ranges: 80 to 100 for beginner (no experience), 100 to 120 for intermediate (some experience), 120 to 140 for advanced (considerable experience).
Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 15 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.
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