Basically, a proper warm up exercise gets the muscular and the cardiovascular systems ready for the impending physical activity. It also supplies the much-needed transition from a state of rest to a state of strenuous exercise. Because of the transition, the likelihood of too much muscular discomfort resulting from the arduous activity is reduced.
A comprehensive warm up routine is highly suggested before a plyometric workout. Here are several of the warm up drills used by athletes engaged in plyometrics.
1) Jogging - butt kicks, high knees, toe jogging
2) Marching - concentrate on correct biomechanics of the legs, feet, and arms
3) Skipping - imitates the speedy take off and landing (start from the little movements to the more dynamic ones)
4) Lunges - an element of the warm up routine
5) Small Jumps and Ankle Hops
Due to the explosive nature of plyometric training, a warm up period-as well as a cool down stage-is crucial to the success of the workout. Without appropriate warm up exercises, the prospect of muscle or joint injury looms around the corner. And with this threat, physical performance is also dwindled.
A warm up drill, particularly for plyometric training, should put emphasis on balance, posture, stability, and flexibility. The warm up routine should feature a general warm up activity, dynamic flexibility exercises (e.g. ankle/knee/hip rotations, trunk twists, etc.) and a definite warm up drill that mimics the athlete's usual muscular movements. The objective of the warm up routine is to make sure that the core muscles have been warmed up and ready, and to set the musculo skeletal system in motion.
A proper warm up, however, will not only increase the body's core temperature, it will also boost the excitation level of the nerves, improve the range of motion of the joints, enhance contractile ability and elasticity of the muscles, cut down reaction time, and improve the body's overall dexterity.