How Does Plyometrics Training Work? - Learn the Mechanics

To better understand how plyometrics can improve your physical performance in a certain sport, it is only proper to examine its mechanics. One important aspect in this type of training is knowledge about muscle power.

Muscle power is revealed by the length of time it takes to convert strength to speed. Your ability to quickly translate strength to speed makes it possible for you to perform athletic movements that are beyond what untrained strength will permit.

Take for example an athlete who has strong legs and a weaker sportsperson who had undergone plyometric training. The strong athlete can do the free-weight squat for a longer duration, compared to the weak one. However, the plyometrically-trained athlete has a bigger advantage when it comes to standing long jumps and vertical leaps because he had been trained to produce force at a faster rate.

The force, however, may not be that great. Then again, that is the real beauty of plyometrics: It allows you to build up more power with every muscle contraction. On the other, the strong athlete banks on endurance but not so much on the prospect of increasing muscle power.

A standard plyometric drill is vertical jumps. It is performed over and over again, and each time you land from a previous jump you have to produce an adequate amount of force to jump again right away. This drill intends to overload the muscle, which thereby builds up explosiveness.

There are a number of things you need to consider before you get started on plyometrics. You must keep in mind that this type of exercise also involves a great deal of risk because of the powerful forces engendered during the actual performance of the drills. Thus, this type of training should only be done by individuals in good physical condition and under the supervision of competent trainers.

The age of a person matters in plyometrics. Athletes who are under 13 years old are only allowed to perform low-volume and low-intensity exercises. Bodyweight also needs to be considered. An extra amount of care, as well as low-intensity exercises, needs to be observed by athletes heavier than 240 pounds.

In performing the drills, proper footwear is required. It must be well fitting and adequately cushioned. The surface of the gym or work out area also needs a certain degree of softness. Grass is suitable, but a gymnastics mat is the most ideal surface. To prevent injury, you must steer away from hard surfaces like concrete.