The name comes from the Greek technique pleythyein - "increase." Although the origin of the name may be very old, such a method is relatively new. Presumably it has developed a Soviet coach athletics Yuri Veroshansky. He considered it necessary to train the muscles and nervous system so that they work as a unit, and experimented with different types of jumping exercises.
Actually plyometric exercises makes a relatively small number of athletes, but the movements of this type are included in daily physical activity. For example, when each step is performed plyometric quadriceps muscle movement. When the foot touches the ground and the knee slightly bent, the muscles are eccentric (negative) phase. This is followed by an isometric phase, when the knee is bent and stop preparing for extension, that is concentric movement. The sequence of eccentric, isometric and concentric voltage is also performed when plyometric training. Here are stretched muscles first, then tighten isometrically and then reduced. The name "cycle extension - compression" gradually replaces the word "plyometrics" as more accurately describes the essence of the method.
Step jumps - one of the basic plyometric exercise
They performed as follows: with the rise of you jump down and then jump up on the spot. Your task - as much as possible to maintain contact with the ground soles and jump as high as possible. (To do this you after landing squat and jump out of the squat up). If done correctly, this exercise gives a very intense pressure lower body and increase your productivity. For example, the execution jumps from a height of 25-100 cm in 8 weeks (training 1-3 times a week) increases the height of the jump at 2-8 cm!
The combination of jumps and stretching also greatly improves power characteristics. Very useful jumping squats, jumping on the bench, squats with jumps.
Plyometric training is able to increase the power. With such training increases the strength of the extensor muscles (quadriceps), but do not bend.
Jumping over the rope - low-intensity plyometric exercise. Indeed, with a weighted rope training for 10 weeks significantly increases result in the bench legs lying. However, it should be noted that the increased strength of the muscle groups not involved in the movement.
The combined power and plyometric 10 weeks 2-3 times a week lead to an increase in jump height (10 cm). Usually, the combination of power and plyometric training gives better results than each type separately.
Naturally, intensive training there is a risk of injury. However, most injuries are obtained only because of errors train and coach.
Basic mistakes - too much exercise, jumping on uneven surfaces, too much height. Carefully select the parameters workout.
The above recommendations relate to the use of plyometrics to improve motor performance. Many aspects such as the optimal number and duration of training, are not yet installed. Typically, these workouts are subject to the concept of periodicity.
Here are some practical tips:
Various exercises are located in intensity in the following sequence: jumping on the spot, zaprygivaniya away, repeated jumping, jumping on the square, squat jumps.
In general, the program for beginners shall basically comprise a low-intensity exercise.
In the future, should be an increase in the proportion of higher intensity exercise.
The volume of training in jumping is characterized by the amount of contact of the feet with the ground for one approach (the other part of the body should not touch the ground).
Each contact - is a hit with both feet on the ground. Note that you should try to jump as high as possible in order to maintain maximum intensity.
Enough for a beginner 50-100 contacts per workout routine and 100-250 - in preparation for a competition.
For a trained athlete, these values can be respectively 120-200 and 150-450. In normal times, the intensity should vary from low to moderate, and in preparation for a competition - from moderate to high.
Because of the intensive nature of plyometric exercises needed a long rest between workouts.
Budding sense take breaks at least two days. At high or very high intensity interval should be at least three days.
Rest between sets is also very important.
It allows you to maintain a high intensity of all approaches. In general, the ratio of work-rest should be 1: 5-1: 10. For example, if you work for 10 seconds, rest 50-100 seconds.
Constantly be aware of the benefits of the combination of power and plyometric training. Plyometrics - a great addition to the training programs of various kinds of sports.