Using Plyometric Workouts to Build Power
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Remember the fun you had as a kid, hopping, skipping and jumping around the playground? The exercises you do with plyometrics mimic those dynamic moves.
Plyometrics is a form of exercise that uses the speed and force of movements, such as jumping, kicking, throwing and running, to build muscle power. Plyometrics training can improve strength, balance and agility to react with power when needed.
Athletes often use this high-impact, intense exercise to train for sports such as tennis, skiing and basketball, but Cooper Fitness Center Professional Fitness Trainer Ryan Sheppard, MSEd, says the exercise can be used to increase the quality of your life by preventing falls, improving reflexes and more.
What is plyometrics
Plyometric workouts can be used to improve physical performance and the ability to perform activities in everyday life.
“If you’re crossing a street and step off a curb but then see a car coming, you must quickly get back on the curb. That’s a power movement,” Sheppard said. “A power move is overcoming resistance as quickly as possible.”
Other power movements performed in everyday life:
- Reacting to catch a falling object
- Walking up stairs
- Standing up when sitting
- Picking up the pace to cross a street
And a lack of power can be more harmful than not being able to perform power movements.
“As we age, power is the first thing lost,” Sheppard said. “Less power means more risk for falling because we’re unable to react quickly.”
Every time we contract our muscles, as with a power movement, our brain sends a signal to our muscles to cause a contraction.
“When we wave our hand, it’s the brain telling it to move,” Sheppard said. “When training with a plyometric workout, we challenge how fast our body moves. We’re challenging our nervous system to move our body quickly. Working on muscles makes moving more efficient.”
How you move makes a difference
When performing a plyometric exercise, it’s not just about performing the movement. It’s as important to perform it at the correct speed. Plyometric exercises involve eccentric (stretching the muscle) and concentric (shortening the muscle) movements when performing a power move.
During the eccentric component, the muscle is pre-stretched, storing potential energy in its elastic elements. The eccentric phase can be referred to as deceleration, absorption, loading, yielding or the cocking phase.
Bending your knees and lowering your arms before a rebound shot in basketball or pulling your arm back before throwing a baseball are both examples of eccentric movements.
Concentric movement occurs when the tension in the muscle increases and the muscle fibers shorten or contract. Jumping for the basketball rebound or throwing the baseball are examples of concentric movement.
Plyometric exercises
Squat Jumps
- Stand with feet apart at shoulder width.
- Flex your trunk slightly forward keeping the back straight in a neutral position.
- Keep your arms forward with elbows flexed at approximately 90 degrees.
- Lower your body until your thighs are parallel to the ground.
- Immediately jump vertically driving your arms up.
- Land on both feet and repeat.
Jump to Box
- Face the box standing with feet apart at slightly wider than hip width.
- Dip down into a semi-squat position before immediately jumping onto the box.
- Land gently on the box.
- Step back down or jump back carefully.
- Repeat for the number of prescribed repetitions.
Overhead Throws
- Stand with knees slightly bent and feet placed about shoulder width apart.
- Hold a medicine ball behind your head before forcefully throwing it forward into the wall or to a partner.
- Catch the ball on the rebound from the wall or partner and repeat according to the number of prescribed repetitions.
For additional examples of plyometric exercises, watch our Exercise Move video.
When to consider plyometric exercises
Plyometric exercises are an alternative to strength training to boost muscle power, strength, balance and agility. But before diving into a plyometrics workout it’s important to know if it’s right for you.
A precursor to plyometrics is to be able to slowly perform moves such as squats, lunges, planks and push-ups in proper form to build up the necessary strength to perform plyometric movements safely. Then have a professional fitness trainer show you how to perform the moves and develop a plyometrics workout specific to your fitness needs and goals so you don't injure yourself.
If you are following a regular exercise routine and able to perform the precursor workouts using good form, the challenge of plyometrics can help ramp up your workout. You may want to replace a day of conventional strength training with a plyometrics workout or add some plyometric moves to your regular routine without dedicating an entire session to it.
Because plyometrics is high-impact and intense exercise, check with your doctor first if you aren't active now or if you have any health problems.
For more information on personal training or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832.