Plyometric Exercises……..

Posted on August 8, 2011



It is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervations of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Squat Jumps, Jump to Box, Lateral Jump to Box, Split Squat Jumps, Tuck Jumps, Lateral Box Push Offs, Bounding, and Lateral Hurdle Jumps are the form of plyometric exercises.

Are they also known as short-duration exercises?

Not all plyometric exercises are equal in intensity. Skipping exercises for example, are relatively light while single leg bounds and depth jumps are the most intense. A program should progress gradually from lower intensity drills to more advanced plyometric exercises particularly in an individual with less strength training experience.

How are they beneficial to the body?

It benefits range from injury prevention, power development, sprint performance, all around body strength and agility.

Plyometric training exploits the muscle cycle of lengthening and shortening to increase speed of movement and muscle power.

In a time when people don’t have time to hit the gym regularly, how these high-intensity work out’s can help?

It is advisable to begin plyometric training with lower intensity drills and gradually progress to higher intensity drills as technique and performance improve. Of course, any kind of exercises is better than none

Can people do this at home?

Yes, these types of exercises can be done anywhere. Tuck Jumps, Clap Push ups; jumping rope, Box Jumps, Bounding, etc can be performed at home.


How popular are they?

Very popular in warm ups and speed training, also lateral movements

Are they injury prone and how much calories can one burn per session?

There is no evidence to suggest the risk of injury is increased during plyometric training in adults. However, as a precaution several safety guidelines have been recommended to keep plyometric exercises as safe as possible. Because Plyometrics has received little scientific study compared to conventional strength training, there are no definitive guidelines regarding sets, repetitions and frequency etc. The National Strength & Conditioning Association and several leading experts in the field have proposed parameters that will help coaches and athletes design an effective training plan.



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