If you are an athlete, you are looking for an edge to run faster, jump higher, or hit harder. Fortunately, these are the plyometrics benefits. Here your guide to easily incorporate plyos into your training.
So What Is Plyometrics
If you’ve never heard of plyometrics, you should know that it’s a type of exercise training designed to improve your speed and power. Plyometric movements use the strength, elasticity, and innervation of your muscles and surrounding tissues so you can jump higher, throw farther, or hit harder, depending on your desired training goal. In plyometric training, you’ll use explosive movements to develop muscular power, which is your ability to quickly generate a large amount of force. Plyometrics are a great option for you if you want to get an edge in your sport or just get a good workout.
How You Can The Plyometrics Benefits
You can use plyometric training as a valuable tool to increase your strength, conditioning, muscle tone, and explosivity in certain movements. This can give you an edge in certain sports. For example, if you play baseball, you can use plyometrics to improve your swings and pitching skills. Plyometrics can also help you with vertical jumps, running, and many other activities that you need to excel in certain sports.
During plyometric exercises, your muscles lengthen while they’re contracting and producing force. Then they immediately shorten and compress. This is called the stretch-shortening cycle, and it’s a great way to train your muscles to produce maximum force. One plyometrics benefit is that it can increase your muscle strength in less time than traditional resistance training. Many athletes use plyometrics during their off-season to keep themselves at peak performance.
23 Plyometric Exercises You Can Add To Your Training.
7 Things You Should Know Before You Start Plyometrics
Because you have to use a lot of force during plyometric training, there is a risk of injury. So, here are a few things you should take into consideration before you start plyometrics. If you’re prepared and take the proper precautions, then you can stay safe and enjoy quick results.
1. Take Precautions
Plyometric exercises aren’t dangerous, but they do put a lot of stress on your joints, muscles, and tendons. These exercises are very high-intensity, so be sure to take extra safety precautions in your workouts. For example, you should always have someone supervise you while you’re training. This will help you avoid injuries.
2. Start Slow
If you’re new to exercising, you should be careful and start with low-intensity plyometric exercises. Then you can work your way up to higher-intensity training. You should have good levels of physical strength, flexibility, core body strength, and proprioception before you start plyometrics. Proprioception is an awareness of the position and movements of your body. It’s important for your balance, coordination, and agility. You need to strong and flexible to avoid injuries and enhance the effects of your workout.
3. Know the Techniques
Because plyometrics are so high-intensity, you also need to know the proper techniques and form before you start any plyometric exercises. Find a qualified trainer who can teach you how to perform these exercises properly so you can avoid injury.
4. Get Enough Rest
You should be well-rested before your plyometric workouts. You may experience severe muscle soreness after your workout. So, be sure to give yourself enough time to rest and recover between your workouts. This will help you avoid overtraining and possible injury.
5. Don’t Train When You’re Injured
You should never do plyometric exercises when you’re injured. However, your doctor may recommend low-intensity variations of plyometrics during various stages of your injury rehabilitation. If you perform these exercises correctly, it can be a safe and valuable way to increase your muscular power, even during post-injury rehabilitation. Depending on your injury, you may also be able to work around it and continue to exercise other parts of your body. Be sure to check with your doctor or trainer first, though.
6. Use Soft Surfaces
Avoid doing plyometrics on hard surfaces such as concrete or asphalt to reduce your risk of injury. Your best option is a gym mat, but if you don’t have one available, you can also use grass. Just make sure that the surface you’re using is smooth and level.
7. Wear the Right Shoes
You should always use good footwear with adequate cushioning for your plyometric workouts. This will help you get the most out of your workout and reduce your risk of injury.
As long as you take these precautions, you’ll stay safe and be able to enjoy the many great benefits of plyometric training.
Jumps To Improvement With Plyometrics Benefits
You have likely done some plyometrics as a warm-up or as part of a circuit training. Although, if you want to get the plyometric benefits of getting stronger, faster, jumping higher, and hitting harder, then you need to change how you incorporate plyometrics. Specifically, you want to do plyometrics as individual quick movements with good form. If you take this approach to the actions and not that of a cardio workout, you will get your desired benefits. I am sure you are aware that runners and basketball players use plyometrics, but did you know that the top powerlifters do too. In other words, one of the plyometrics benefits is that it will improve your weight lifting power.
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