Over the last 2 years I have become quite friendly with plyometric
training on a personal basis. First off I should explain what exactly
Plyometrics are in a beginners definition.
Plyometrics - bounding, hopping, leaping and jumping in various
different drills, some using equipment or apparatus like cones and some
just with the person.
The pupose of this training is to improve the power in your particular
activity, sport, or specific movement. This type of training is widely
for teams like hockey, football, basketball, soccer, volleyball and over
into olympic sports such as gymnastics, skiing and snowboarding. The
most popular reason plyometrics are done is to simply improve ones
verticle jump yet it also hones other skills and can be used for
rehabilitation and injury prevention as well, since each exercise is
specifically designed. Now plyometrics are being applied to
everything. Don't get me wrong, it has been around for ages but only in
the last decade has it been so widely researched and utilized. It can
also be a cause to injury if done incorrectly or without proper
knowlege. Plyometrics combines speed and strength and helps to train the body to
do so efficiently.
I had completely torn my anterior cruciate ligament in my left knee, 3
weeks prior to a competition and that began my journey to pre-operation
rehabilitation. I worked with various types of plyometric methods in
that training and once my surgery was complete, which was 6 months
later, I was back to the rehabilitation, more work on balance, agility,
and eventually speed and skill to retrain for my next competitions. The
one problem was that there was a bucket tear in my medial meniscus, same
knee, that had been left untrimmed when my ACL reconstructive surgery
was done, which of course meant, back in for surgery again. But I still
competed with the bucket tear which meant modifications to my routine!
I finally had that surgery done this June 98 and went through more
plyometric training for rehab then for getting back into my sport, I am
now almost where I was before this all started.
I am presently doing an intensive 6 week plyometric program, 3 times per
week, which should add a couple inches to my leaps.
I firmly believe this training is growing in large proportions and will
be predominant in the future of fitness.
I can't be giving away all my secrets, but here is a basic run down of
the plyometric program I am training on made to gain about 2 inches in
veriticle leap height.
This program was put together by some individuals in Cincinatti for
a study done on women and plyometrics (indirectly the connection of ACL
tears and weak hamstrings in my purposes). I am quite sure I did not
give that explanation any justice but please bare with me.
I start with a warm up which takes about 5 mins then I cool down
for 2 mins. Next step is to stretch for 5 mins now that the muscles and
joints are warm.
There are 3 phases of 2 weeks in length, which sharpen: technique,
fundamentals and performance. Contacts, or each time I strike the
ground, is counted. There are 8 drills each day, varied from 15
different drill exercises, done 3 days per week, preferably leaving a
day off in between. Each drill is made up of some sort of bounding or
knee high jumps, distance hops and stick landings. Cones and mats are
used for a few of these drills. Each drill is timed, starting with 20
secs per drill week one then increasing to 30 secs by week 3 but not
surpassing this time (that would be insane). Rest periods are twice the
time it takes to perform each exercise. Athlete is to stop once proper
form is lost, as form is the key to this training.
And there it is in a nutshell. When I started of course I had a
few clarifications to make since was finding that I had figures above the
required amounts and thought I was doing something wrong, but I was set
straight and told that this program was designed for a broad range of
people and due to my conditioning I had a different number of contacts.
I am now in my 3rd week and find I have already gained an inch in my
jump!
I had completely torn my anterior cruciate ligament in my left knee, 3
weeks prior to a competition and that began my journey to pre-operation
rehabilitation. I worked with various types of plyometric methods in
that training and once my surgery was complete, which was 6 months
later, I was back to the rehabilitation, more work on balance, agility,
and eventually speed and skill to retrain for my next competitions. The
one problem was that there was a bucket tear in my medial meniscus, same
knee, that had been left untrimmed when my ACL reconstructive surgery
was done, which of course meant, back in for surgery again. But I still
competed with the bucket tear which meant modifications to my routine!
I finally had that surgery done this June 98 and went through more
plyometric training for rehab then for getting back into my sport, I am
now almost where I was before this all started.
I am presently doing an intensive 6 week plyometric program, 3 times per
week, which should add a couple inches to my leaps.
I firmly believe this training is growing in large proportions and will
be predominant in the future of fitness.
I start with a warm up which takes about 5 mins then I cool down
for 2 mins. Next step is to stretch for 5 mins now that the muscles and
joints are warm.
