Plyometric exercises (or jumping exercises) develop speed, explosive strength and muscle flexibility. Plyometrics come into play when you force your muscles to stop abruptly and then start moving in the opposite direction.
Benefits of Plyometric Exercises
A simple example of plyometric effort in home exercise is jumping off a low chair. Land on the floor to compensate for the blow. The owl will then jump even higher and faster to make the most of its strength. Runners exploit this plyometrics phenomenon by pushing off the ground and landing accordingly. This is why when you train using plyometrics, you end up running faster and jumping better. Muscles get stronger and get explosive strength.
Plyometric exercises are especially important for athletes who need quick response and muscle work. By inducing a small, rapid stretch on the muscle, you trigger a defense reflex: the myotatic reflex. He perfectly mobilizes absolute involuntary strength. This can be seen in professional sprinters. Watch them jump before the start of the race. With little momentum, they can jump very high and very fast. This pre-start pleiometric effort prepares the muscles to use their full explosive power in the race.
Features of Plyometric Workouts
Plyometrics combine with the strength gained from strength training to increase the overall performance of all muscles. An athlete can get stronger through strength training. However, when throwing a small ball as far as possible, he will not be able to throw it very far. Because it is difficult for him to transform his powerful force into explosive; his muscles were not used to this type of movement. When he quickly brings his hand back to throw the ball. The interaction between involuntary force and voluntary muscle contraction is often not directly related to movement. Plyometric exercises can help you turn your muscle strength potential into explosive strength.
Plyometrics primarily trains the hips. Also the muscles of the upper body. You can use them to push your opponent away or kick the ball in baseball.
The golden rule in plyometrics is to limit the amount of time you are in contact with the floor. If the contact lasts too long, a significant part of the myotatic reflex is lost.
The goal of plyometrics is to accelerate the maximum voluntary muscle growth so that it can be added to the involuntary force (mobilized by abrupt stretching) as quickly as possible.
Allowing the shockwave to contact the floor for too long (even milliseconds is long). This will mean that the interaction is not taking place in the optimal time frame. The involuntary force disappears before the necessary voluntary force has been mobilized.
In the example of an athlete throwing a ball, the time available for the throw is very short. Poor interaction between the two forces results in poor throws. Because an athlete cannot gather all his strength in this very short period of time.
Muscle Failure in Plyometrics
The fatigue limit during plyometric exercise is very different from the limit during classical exercise. You should stop doing plyometric exercises when the time in contact with the floor becomes too long. In this case, explosive strength will no longer work and ineffective repetitions (muscle sluggishness) will begin. As soon as the contact time with the floor increases and you have less explosive power, the set should be aborted.
This rule makes it pretty easy to determine how long it takes the muscles to be under load. Performing one to three plyometric exercises in three or four sets is usually more than enough.
For this reason, you shouldn’t do too many plyometric exercises because they can cause overtraining.
When the thigh muscles are well warmed up, you can start with a few plyometric exercises, a bit like sprint exercises, that stimulate the nervous system and jump before the race. However, we do not advise you to end a very tedious hip workout with plyometrics. In this case, the interaction between involuntary force and voluntary force may slow down due to fatigue.