The importance and principles of plyometric training

Prof. Himansu G. Dave,

Dept. of Physical Education, S. C. A. Patel Arts College, At-Sadhli, Dist-Baroda. Gujarat.

It is difficult to give the profound meaning and definition of plyometric training. Generally plyometric training consists of those exercises which produce, “an overload of isometric type muscles action which invokes the stretch reflex in muscles.” The term plyometric is derived from the Greek language,”Pleythyein” which means, ‘to increase’. Here ‘Plyo’ stands for more and ‘Metric’ stands for measure. Here the enhancement of explosive strength takes place as a result of rapid eccentric contractions through powerful muscular contraction. ‘Chu’ Defined plyometric as,’the exercises that combine the speed and strength ability to produce an explosive power’.

Plyometric training was first introduce by,’Fredwilt’, in the year 1975. This training improves the relationship between maximum strength and explosive strength. It improves the tolerance of the muscles for increased strength loads. The maximum force that a muscle can develop is attained during a rapid eccentric contraction is a mechanism of plyometrics. When a concentric contraction occurs immediately following an eccentric contraction and a generated force within the muscles can be dramatically increased.

BASIC UNDERLINE CONSIDERATION FOR EFFECTIVE USE OF PLYOMETRICS.

Basically plyometric training is based upon speed and strength ability and here the demand of high nervous system is much more essential, and that’s why following factors must be taking into account.

Basic strength: Before starting plyometric training certain amount of basic strength is one of the most important factors. To know the basic strength level several simple tests are there like push-ups, squat jumps, standing broad jump etc. The prevention of injuries in the beginners is up to some extent due to the basic strength.

Training load: The prime consideration in plyometric training is the determination of appropriate training load. The schedule of training load should be considering the following points. 1. The plyometric training must be according to the age and biological development. 2. The training must be in form of gradual increase in load. 3. Proceed from general to more specific jumping exercises.

Technique: Technique plays a vital role for proper execution of exercises. And in plyometric training the main element in the execution of proper technique is landing phase. To absorb the shock of landing the proper utilization of ankle, hip and knee joints are necessary.

Progression: The appropriate adaptation of load which is in the form of plyometric training is only possible when load is in progressive manner. And progression should be in the form of easy to complex.

Physical fitness: While designing the plyometric training schedule the physical fitness of an athlete should be taken into account. The athlete must be physically fit as per the requirement and demand of the game.

Classification of plyometric exercises: 1. Jumping exercises (with both feet) 2. Hopping exercises (with one foot) 3. Exercises with specific equipments like cones, boxes, hurdles etc. 4. Exercises with medicine balls and weight.

PLANNING OF PLYOMETRIC EXERCISES.

Plyometric training should not follow the strength training. Perform plyometric short jumping before sprinting and long jumps after sprinting. Short plyometric jumping can be used as warm-up exercises before the competition to activate the nervous system. It can be 2 to 3 sessions in a week and it should be stopped before 8 to 14 days before major competition. While planning plyometric exercise in a macro cycle, low intensity should dominate in a preparatory period and high intensity dominate in a late preparatory and competition period. In plyometric training the intensity controlled by the type of exercise performed e.g. intensity can be increased by raising the height of boxes or by adding light weights and it can be increased by covering more distance in case of boundings.

SPECIFIC PRINCIPLES OF PLYOMETRIC TRAINING

For the optimum effectiveness certain principles of plyometric training must be taken into accounts which are as under.

- When the involved muscles are stretched rapidly a maximum tension is produced.

- The rate of stretched is more important than the magnitude of stretch.

- Before a high intensity training schedule basic strength level must be achieved.

- Observation of proper technique is required all the time.

- The principle of over load must be taken into account.

- Do not perform plyometric exercises under the condition of fatigue.

- Implementation of plyometric exercises must be according to age, sex and nature of event.

SAFETY DEVICES

As we all know the nature of plyometric training is stressful. And to avoid injuries during performing certain training general safety measures are to be taken into accounts which are as under.

- Footwear: It should be non-slippery and must have appropriate arch. And all and all it is important that it should be as per the activity and surface of the ground.

- Body structure of the athlete: To keep away from the injuries the plyometric schedule should be as per the posture of an athlete and according to that the training schedule must be prepared and formulated as posture changes as per the growing age biological parameters.

- Surface: To perform plyometric exercises a firm surface like grass, turf, wooden is required and helpful.

- Warm-up: A proper and thorough total body warm-up is essential before plyometric training, and a warm up should be general to specific in a nature.

- Equipment: Equipment like boxes, cones, stairs, medicine balls, spring boards etc. are to be used for plyometric training and the equipment should be in better condition.

The most important thing for applying plyometric training imagination and experience is required. One has to develop new exercises and should not be afraid of in doing experiment. But one must rely on the mechanism and basic rules of polymetic training.