Plyometrics, a training method known for explosive jumps and dynamic movements, has become a staple in athletic conditioning. But what’s the science behind it? This blog post dives into the origins of plyometrics and explores its effectiveness in building explosive power.
The Father of Plyometrics: Yuri Verkhoshansky
The story begins with Yuri Verkhoshansky, a visionary coach fascinated by the energetic jumps of a triple jumper. In 1958, he laid the foundation for plyometrics by recognizing the importance of this “energetic rebounding” in athletic performance.
Shock Training: The Core of Plyometrics
Verkhoshansky’s concept of “shock training” involves a rapid transition from a muscle lengthening (eccentric) phase to a forceful contraction (concentric) phase. This quick stretch-shortening cycle is what creates the explosive power characteristic of plyometrics.
Understanding Kinetic Energy and Safety
Plyometrics involve jumping and landing, generating kinetic energy. This energy, influenced by both mass and velocity, can be dangerous if not managed properly. Athletes should be strong enough to handle the impact. For example, a heavier athlete landing from a high jump experiences a greater force compared to a lighter athlete leaping from a lower height.
Bands: A Tool to Increase Velocity
Plyometrics can be further enhanced using bands. Bands create additional tension during landings, increasing the velocity and therefore the kinetic energy absorbed by the muscles. This translates to greater explosive power development.
Plyometrics vs Olympic Lifts: A Geographical Divide
While Olympic lifts are often associated with power development in the US, European training methods place a strong emphasis on jumping and plyometrics. This highlights the effectiveness of plyometrics for athletes across various disciplines.
Specificity in Plyometric Training
For optimal results, plyometric exercises should be specific to the athlete’s sport. Depth jumps, for instance, lack the eccentric muscle activation present in box jumps. Choosing the right plyometric exercise ensures a targeted improvement in performance.
Explosive Strength: A Key Component of Athletic Performance
Explosive strength isn’t just about raw power; it contributes to overall physical fitness and sport-specific skills. Activities like jumping and plyometrics not only develop power but also improve general physical preparedness (GPP) crucial for many sports.
Reactive vs. Dynamic Methods for Explosive Strength
There are two main methods for building explosive strength:
- Reactive Method: This involves using weight releasers, bands, chains, or jumping exercises. The sudden eccentric stretch in these exercises leads to a faster concentric phase due to increased kinetic energy.
- Dynamic Method: This method focuses on moderate weight lifted with maximum speed. Exercises like box squats and floor presses with dumbbells are examples of this method. Both methods aim to increase the Rate of Force Development (RFD), a crucial factor in explosive movements.
In Conclusion
Plyometrics, with its roots in Verkhoshansky’s shock training principles, offers a scientifically sound approach to building explosive power in athletes. By understanding the concepts of kinetic energy, safety considerations, and selecting the right exercises, plyometrics can be a valuable tool for taking athletic performance to the next level.
Check out our previous post about Westside Barbell: Leg Training for Powerlifting Champions.