Plyometrics to Build Strength and Speed

Plyometric exercises are great for building explosive strength and speed. This article will guide you through beginner exercises, benefits, and safety tips.

Plyometric exercises are explosive movements that combine speed and power and challenge muscles to exert force in quick intervals.

This builds muscle power and efficiency.

These exercises are often called “jump training” and involve short bursts of high-intensity movements, such as jumping up or sideways.

The core idea of a plyometric workout is to generate a lot of force in a short amount of time so that your muscles can quickly reach their maximum explosive power.

The mechanics of plyometrics are excellent!

They use the stretch-shortening cycle (SSC), which involves pre-stretching the muscles followed by a strong concentric contraction.

This enhances the muscle-tendon unit function and increases stiffness and power.

For example, when you do a jump squat or a box jump, your muscles store elastic energy during the stretch phase and release it during the contraction phase, resulting in an explosive movement.

Plyometrics originated in Eastern Europe in the 1920s and was adopted by Soviet Olympians in the 1950s.

Russian scientist and track and field coach Yuri Verkhoshansky published his first study on plyometrics in 1964.

American Olympian runner and FBI agent Fred Wilt was the first to coin the phrase in 1975.

The term “plyometric” comes from the Greek words plythein, which means "to increase," plio, which means "more," and metric, which means "measure".

Although plyometric exercise has roots in track and field, athletes in every sport can benefit from plyometric moves.

Coach Gerald Jackson in Dallas, Texas, has competed in Ironman triathlons for 30 years and trains athletes of all ages.

His favorite plyometric exercise is for young athletes—elementary school through high school.

His instruction then focuses on plyometric exercises for specific sports.

He emphasized that he still uses some plyometrics in his training, but since he is an endurance athlete, he doesn’t need them unlike a standing high jumper or sprinter might have.

Plyometric exercises are not just about jumping; they include jumping lunges, plyometric push-ups (a pushup with a clap), box jumps, burpees, jump rope, squat jumps, broad jumps, jumping jacks, skipping and hopping.

These challenging movements combine strength and high-intensity cardio, which can be added to any fitness routine.

Plyometric exercises have many benefits, especially for beginners.

One of the biggest is building muscle strength. However, these dynamic exercises improve not only strength and power but also speed, agility, balance, flexibility, and coordination.

Exercises like burpees, box jumps, and jump squats improve the muscles' efficiency in stretching and contracting quickly, so you build more muscle strength.

Also, these exercises strengthen the joints and bones, which helps prevent injuries.

Another benefit of plyometric training is the improvement of agility and coordination. Plyometric movement trains muscles for quick direction changes.

Plyometric workouts improve endurance by increasing muscle efficiency as well as cardiovascular fitness, making plyometric exercise great for runners and for athletes like basketball players who need to be ready for unexpected movements.

Plyometric exercises are convenient because they don’t always require equipment and they use body weight. They are accessible anytime.

Beginners should first have a solid foundation with basic bodyweight exercises before immediately jumping into plyometric exercise.

Master movements like squats, lunges, and planks to improve muscle strength and control.

These exercises prepare your body for more challenging movements by ensuring your muscles can handle the training demands.

It's best to do these exercises gradually by starting with low-intensity movements. Exercises like reverse lunges and step-ups build knee strength and gradually test your comfort level.

Do plyometric workouts when the body is fresh. It can be helpful to use a mirror to check for proper alignment.

These precautions can reduce the risk of injury.

Now that you have a solid foundation and understand the importance of form and gradual progression, let’s explore some beginner-friendly plyometric exercises.

These exercises target different muscle groups and overall strength and power.

Some good starting exercises include jump squats, box jumps, and skater hops.

Each exercise has its benefits and targets different parts of the body.

They are perfect for beginners who want to add plyometrics to their fitness routine.

Coach Jackson encourages working with a qualified coach or personal trainer to supervise and provide real-time feedback and corrections. This will ensure you do the exercises safely and effectively, and add the encouragement that spurs you on.

First, you need an energetic warm-up to prepare your body and reduce injury risk.

This is important to prevent injury and prepare your body for high-intensity exercises. A warm-up that targets the muscles and joints involved in plyometrics will increase your heart rate and warm up your muscles.

It’s also important to wear proper footwear with enough cushioning and support during your training session to protect against impact injury.

Perform plyometric workouts on proper surfaces, such as shock-absorbing mats or grass, to reduce impact and protect your joints.

Combining plyometric exercises with high-intensity interval training (HIIT) will increase the intensity and effectiveness of your workouts.

Mixing explosive movements with short rest periods will boost both cardiovascular and muscular performance.

For example, adding jump squats or tuck jumps to your HIIT routine will increase fat burning and the overall efficiency of your workout.

This will challenge your body and make your workouts fun and engaging so you’ll stay motivated and consistent.

Monitor your fatigue levels and adjust the intensity and volume of your exercises to prevent overtraining.

Listen to your body and monitor for pain or discomfort to prevent injury. Rest and recovery are crucial parts of any training program.

Cool-down stretches after your workout aid in recovery and reduce muscle soreness.

Ensure you have enough rest between sessions to maintain performance and prevent muscle fatigue and injury.

Adding active recovery days with light stretching or low-intensity activities will support muscle recovery and overall performance.

In short, plyometrics should be performed on an alternating day schedule.

This balanced approach will get you the most out of plyometrics and minimize the risk of overtraining and injury.

Adding plyometric exercises to your fitness routine will increase your strength, speed, and athleticism.

You can safely and effectively practice plyometrics by understanding its mechanics and benefits, mastering the basics, focusing on proper form, and progressing gradually.

Remember to listen to your body, prioritize safety, rest, and recovery, and follow these tips and exercises to achieve your fitness goals and improve your athletic performance.