Plyometric Training for Body

Plyometrics is believed to be one of the most powerful ways to increase stamina, power and speed in the body. Even studies show that a muscle that is well stretched before the contraction of muscle occurs, contracts more rapidly and forcefully. This is the role of all the plyometric exercises. The main aim is to stretch the body in rapid manner and then to contract the muscles rapidly. The contraction is extremely powerful and concentric.

When you jump off the ground the body dips. This dip down that happens just before the standing up makes the muscles to stretch. The quadriceps and the other hip extensors muscles are the most stretched. The muscles of these areas are bound to contract in forceful manner. The shorter in the jump the more forcefully the muscle group contract.

In regular strength training program which involves the lifting of weights, does not exerts force in this manner. Plyometrics needs heavier form of exercise like jumping than regular muscle strength training.  Among the pre-stretching kind of movement that makes use of all the explosive movements like sprinting, kicking etc.

Some guidelines that has to be observed in any plyometric training:-

The warm up session must be for 5-10 minutes. It could be done with light aerobic activity. The next program consists of 5-10 minutes of stretching exercises that makes use of all the major muscle groups.

See that plyometrics are done at the beginning of the training session. The best thing about this session is that it doesn’t leaves the athletic exhausted or out of breath. The urge is to do more but never overdo it otherwise you may hurt your muscles.

All the actions must be performed with high speed. Keep the intensity high and keep the contact with the ground minimal with upward movement. Be in good form and take rest for 2-3 minutes in between.

For plyometrics each muscle groups should not come in contact for more than 120 ground contacts in each session. The session should be 1-2 depending on the season. And in case of soreness or injury, end the session instantly.