Plyometrics Training by Ben Tatar of CriticalBench.com
Plyometrics describe any type of explosive movement for a series of
repetitions at high speeds and high levels of intensity. Examples of
plyometric exercises include; jumping over cones, skipping, broad jumps, box
jumps and push-ups with claps for a series of repetitions. If the athlete
practices plyometric exercises on a consistent basis, they will discover
improvement in their running, reflexes, reaction time, strength, quickness
and explosiveness.
In order for plyometrics to be safe and productive, the athlete should
incorporate three simple guidelines, a warm-up, a cool down, and a gradual
progression in workout intensity over time. A proper warm up is essential
before every plyometric session. This means that each session should begin
with a slow jog, jump rope, stationary bike ride and be followed by some
form of dynamic stretching. To begin the plyometric workout, start at a
minimal intensity level. After a period, gradually increase the intensity
of the workout. As the athlete continues through the workout, the
intensity level should increase. Always remember that gradual progress is
far safer and more effective then going pedal to the medal and going all out
every session. If need to be, the athlete should have an experienced set of
eyes on their training. This means that a coach or parent should regulate
their kid's plyometric training for safety purposes and so that the player
can get the most out of their efforts without overtraining. Finally, each
plyometric workout session should end with a cool down such as a slow jog
and some form of static stretching. Ice baths, icing of sore muscles and
stretching before and after every session, can help the athlete recover from
plyometric sessions.
When the athlete is doing plyometrics, they should always keep in mind that
they need to launch and jump off the ground, and jump again without stopping
in order for plyo's to work. If the athlete were to jump, stop, and pause,
they would no longer be doing plyometrics, they would instead be doing a
power movement. When the athlete is performing plyometrics, they should
focus on getting maximum height while performing each repetition as quickly
as possible.
Plyometrics have helped millions of athlete's worldwide. Plyometrics will
help the athlete develop greater quickness, jumping explosive power and give
them the edge over the rest of the competition. Also when the athlete enters
the weight room they can forget worrying about squatting 225 for reps and
start finding themselves under 500+ pounds under the bar because plyometrics
will increase the athletes power to amazing amounts, which heavy weights
alone cannot do since they don't work on speed strength like speed day and
plyometrics do. So give plyometrics a try, they definitely will give you new
athletic credentials.
Ben can be contacted at ben at criticalbench.com. He is also co-author of the ebook "50 Keys To A Bigger Bench Press", which can
be downloaded as a pdf file free of charge using this link. http://www.criticalbench.com/samples/50-keys-Ben.pdf
When the athlete is doing plyometrics, they should always keep in mind that
they need to launch and jump off the ground, and jump again without stopping
in order for plyo's to work. If the athlete were to jump, stop, and pause,
they would no longer be doing plyometrics, they would instead be doing a
power movement. When the athlete is performing plyometrics, they should
focus on getting maximum height while performing each repetition as quickly
as possible.
