 Speed!
Vertical Leap! These are the areas today’s athletes say
they would most like to improve. One way to improve both is
by implementing “jump training” or plyometrics into a
conditioning program.
Dr. Nilesh Shah, Medical Director for
Summa Center for Sports Health says, “Plyometrics are used
to enable the muscles to reach maximum strength in as short
a period of time as possible.” This allows for more power
when jumping and running.
Is plyometrics for everyone? Shah states
that plyometrics can be a part of a conditioning and
training program, but caution should be used. Any form of
jump training is very demanding on the body. Before an
athlete can perform plyometrics correctly and safely, he/she
needs to demonstrate proper strength in their trunk and
legs. Balance and flexibility play a vital role when
determining if the athlete can safely perform the drills.
Mike Caza, certified strength and
conditioning coach from Premier Sports Conditioning offers
some general guidelines:
- Strong and tight core or trunk
strength
- Athlete must be able to squat 1.5
times their body weight for higher level plyometrics
- Repetitive jumps with little or no
time spent on the ground
- Be aware of fatigue resulting in
improper form
- No “double jumps” – athlete does not
have to stop and gather themselves and take a small hop
to continue the exercise
- Plyometrics should be done after
weight training and before running
- Should mainly be utilized during the
“off season” and pre-season stages
- Combine lower body strengthening with
upper body plyometrics
- Combine upper body strengthening with
lower body plyometrics
- You should ask your physician before
starting any exercise program.
- You should seek advice from a
qualified exercise professional before starting any such
training program.
There are also different levels of
difficulty with plyometrics. A plyometric program should be
designed or adjusted for each individual based on strength,
balance, flexibility and ability to maintain technique.
Ask yourself the following questions if
you are thinking about implementing a plyometric program:
- Do I have the strength, flexibility
and balance to perform plyometrics safely?
- Does the person training me have the
education and knowledge to safely implement such a
program into my training?
- Is the program individualized based
on my ability?
- Is attention being paid to proper
technique?
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