Plyometric Training Methodology

Known simply as plyos or “jump training,” pylometric training is a specialized method of conditioning designed to enable a muscle to reach maximal force in the shortest amount of time.  Plyometric training is characterized by quick, powerful movements that involve rapid stretching of the muscle (eccentric muscle contraction) immediately followed by rapid shortening (concentric muscle action). Although both muscle actions are important, the amount of time it takes to change direction from the eccentric to the concentric muscle action is a critical factor in plyometric training.  This amount of time is called the amortization phase and should be as short as possible (less than .01 second) in order to maximize training adaptations.

Exercises that involve explosive jumping, skipping, hopping, and throwing can be considered plyometric exercises.  Although plyometric exercises are often associated with high intensity drills such as depth jumps (jumping from a box to the ground and then immediately jumping upward), common activities such as jumping jacks, and hopscotch are common plyometric exercises because every time the feet hit the ground the quadriceps go through a stretch-shortening cycle.  Strength and power athletes in sports such as football, volleyball, and track and field regularly perform plyometric exercises as part of their conditioning program.

Since plyometric exercises can greatly stress muscles, connective tissue, and joints, they need to be carefully prescribed to reduce the likelihood of musculoskeletal injury.  The prescription of plyometric exercises needs to be individualized and based on a personal health history, training experience, body weight and personal goals.  Lee recommends plyometric training, only to people who have developed foundation of muscle strength by first participating in general resistance training program.

Although research has yet to determine the minimal training threshold for maximizing training adaptations from plyometric exercise, it is always better to under train than over train and risk an INJURY.  Lee begins plyometric training with 1 to 3 sets of 6 to 10 reps on several low intensity exercises for upper and lower body twice per week on non consecutive days.  Lee will provide demonstrations and coaching cues in order to enhance learning, improve technique, and reduce the likelihood of injury.

Key Point: Plyometric training exploits the muscle cycle of lengthening and shortening to increase speed of movement and muscle power.