Plyometric Training
Plyometric training is a form of exercise where the muscles are stretched and then contracted. The movements of plyometric training can be intense and high impact, so preparation and training are important to help avoid injury. Those who want to begin a plyometric training regime must exhibit both strength and endurance. Jumping, hopping and quick movements around and through obstacles are part of an effective plyometric exercise program. Exercises that take advantage of the elasticity of the muscles and the stretching reflex helps to build strength, flexibility, speed and endurance of the muscles. Quickly contracting and relaxing the muscles involved in a particular activity, such as jumping or pushing, can help an athlete perform better and ordinary people go through a busy day without becoming fatigued.
Begin any plyometric exercise routine with a thorough stretching of all the muscles of the body. Stretch your arms, legs, chest, back and shoulders. Be sure to stretch your muscles prior to exercises because many of the explosive movements, such as pushing upward with great force in a jumping motion, can result in injury if your muscles are not ready for the exertion. Invest in a good pair of athletic shoes that will provide support for your foot arch and absorb shock from jumping and landing hard. Some plyometric exercises are high impact, so it’s important to protect your feet. You will get more benefit and avoid injury if you perform jumping exercises on any surface other than concrete. Hardwood floors like those found in gymnasiums or cushioned tile floors are best.
Plyometric training is tough on your joints as well as your muscles. Don’t begin any high-impact exercise program without consulting your doctor, especially if you suffer form joint conditions such as arthritis or gout, or if you have bone loss due to aging or vitamin deficiencies. Gradually increase the power and intensity of your exercise over time. An easy way to incorporate plyometric training into your daily fitness routine is to do some interval training. For example, if you walk for 30 minutes each day, insert 5 minutes of a quick sprint or fast jog for every 5 minutes of walking. When performing squats, insert a squat jump by pushing upward and jumping with power from every third or fourth squat. Incorporate a burst of high intensity exercise for 5 minutes after each 10 minutes of regular exercise. Perform some high energy jumping jack exercises following 10 minutes of push-ups or crunches.
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