What are Plyometrics and why are they important?
Plyometric exercise involves quick, explosive movements where muscles lengthen (eccentric contraction) and then at once shorten (concentric contraction). Plyometrics exercises are well known for being an excellent way for building muscle strength, power, and speed. They also require minimum to no equipment for you to perform and reap the benefits of this exercise modality. Plyometric exercises are a terrific addition to any program as they help improve your leg power as they help engage most of the large muscle groups (1). Here are the primary reasons why you should include plyometric exercises into our exercise routine:
- Boosts lower body performance: Develops lower body strength, power, and the efficiency of muscle contractions (stretch-shortening cycle).
- Increases muscle activation: Improves the nerve signals that activate key muscles.
- Builds stronger muscles: Changes muscle size and structure to increase their ability to generate force.
- Improves athletic abilities: Enhances performance in jumping, sprinting, agility, and endurance.
- Reduces injury risk: Lowers the risk of lower-extremity injuries in athletes.
- Improves bone density: Builds stronger bones. This is particularly helpful in children, young women, and premenopausal women to prevent further age-related bone loss.
- Enhances ankle strength: Increases stiffness in the elastic components of ankle muscles, improving stability and power.
Orthopedic injuries are prevalent amongst athletes as well as increasingly prevalent with aging within the general population and may cause limitation on normal daily activities in both populations alike (2). Despite all the benefits the addition of a plyometric program present, please be aware that plyometric exercises range in difficulty and complexity and you should tailor your exercise routine according to your target fitness or performance goals in correlation to your current fitness level.
When to integrate plyometric exercises
Plyometric exercises put a lot of stress on your muscles, bones, and joints due to their moderate to high impact nature. It's important to increase the intensity gradually. When integrating plyometrics into your exercise routine, it is recommended to ideally limit these exercises to two or three times per week and to allow for plenty of recovery between sessions. If you experience prolonged muscle or joint pain after a workout, you may have to adjust your routine, whether in intensity, volume or duration, or stop doing the exercises causing the problem altogether.
Once again, start slow and progress slowly. Personal experience (painful personal experience) highly recommends you do so. For some of us more seasoned athletes, if you are battling injuries or currently have a lower fitness level, you can reduce the impact by performing plyometrics in water or on sand. Please see the sample plyometric program below (Table 1).
Table 1. Sample Lower Body Training Program with Plyometrics
| Exercise | Sets | Rest |
|---|---|---|
| 7–10-minute warm-up of choice (treadmill, jump-rope, elliptical, rower) | N/A | N/A |
| Hyperextensions or superman | 3 | 20 seconds |
| Goblet squats | 3 | 20 seconds |
| Side lunges with kettlebell | 3 | 20 seconds |
| Sumo squats with kettlebell | 3 | 20 seconds |
| Static pogo jumps | 3 | 20 seconds |
| Planks | 3 | 20 seconds |
| Walking lunges with medicine ball twist | 3 | 20 seconds |
| Bear crawls (4 steps forward then back) | 3 | 20 seconds |
| Rest between sets | N/A | 2 minutes |
This sample is for illustrative and educational purposes only. Remember that this is a sample, and each program should be tailored to the needs and goals of each participant and make sure to be cleared by your medical professional if needed prior to engaging in any exercise routine.
DOs and DON’Ts of Plyometric exercises
While most people benefit from adding plyometric exercises to their training, in some cases, these exercises can be counterproductive. Plyometric Exercise Dos and Don'ts:
- DO be mindful of plyometric exercises.
- DON'T cram all your exercise into a single day.
- DO distribute your workouts throughout the week.
- DO vary your exercise intensity by alternating between challenging and easier days.
- DON'T underestimate your body's potential but also don't push yourself too hard. Be realistic about your current fitness level.
- DO gradually increase your activity level to allow your body to adapt.
- DO start with low-impact plyometric variations.
- DO master the proper technique first.
- DON'T perform highly stressful exercises for a body part if you are currently experiencing pain or injury. Listen to your body.
- DO have fun, stay hydrated, and continue progressing forward.
I hope this helps you add a new challenge to your workout routine or simply helps you improve your current training program. Whatever your intended fitness target, plyometrics should make a powerful addition to your program. Always consult with your chosen medical professional, trainer or other professional to help guide your training safely. Visit us on FB, Instagram or our website and leave us any questions or comments.
“More is not always better; better is always better”
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Gaspar*
ACTOS Performance Innovation
*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.
References
- Thomas D. Fahey, EdD, Sports Performance Enhancement, 4th edition, 2019, Published by the International Sports Sciences Association, Carpinteria CA
- Karl Knopf, EdD, Exercise Therapy, 3rd edition, Published by the International Sports Sciences Association, 2019, Carpinteria CA