Plyometric Training
What is plyometrics?
Yessis (1991) states plyometrics has been encouraged to be used by athletes as it is specific to many sports due to the combination of force and velocity development, plyometrics is also known for its ability to increase reactive strength and jumping skill and coordination. Plyometrics can improve reactive strength by using the Strength Shortening Cycle (SSC) in order to create maximal power output. Plyometrics is focused on the principle that the strength shortening cycle can create greater power than a normal muscle contraction because the muscles are able to store the tension from the stretch for a short period of time, this causes the muscle to react like a rubber band, the greatest force can be accomplished when the stretch is performed as fast as possible.
Schmidtbleicher (1992) states typical plyometric exercises are the counter movement jump (CMJ) and the drop jump (DJ). The drop jump involves different movement patterns than the counter movement jump due to the shorter contact time. Komi (2000) states there is a larger contribution of the stretch shortening cycle mechanism in the drop jump. Makaruk & Sacewicz (2011) propose plyometrics are linked with high ground reaction forces during landing, ground reaction forces during the drop jump and counter movement jump can exceed 3 and 5-7 times the body mass of individuals. |