Often this results in overdosing the athletes or implementing sudden spikes of plyometric work, whether that is by suddenly increasing the intensity of the exercises, not considering the total volume. Plyometrics are currently widely used in gymnastics however, coaches generally lack an understanding of plyometric training at the physiological level.
This is especially true when built into the formal strength program structure with proper periodization. When used in the proper dosage and adequate understanding of the training effects, plyometric training serves an enormous benefit to gymnastics training. Plyometric dosing is most often measured in ground contacts, loading per rep, and the intensity as mentioned above (prescribed based on training and developmental age).
Please save these high-intensity drills for gymnasts who are physically mature and possess sufficient base strength. External load in the form of weight vests, ankle weights, and wrist weights can be added to advanced athlete’s bodies to increase intensity. Lastly, the greater an athlete’s body weight, the more stress is placed on the muscles, connective tissue, and joints. The higher the body’s center of gravity (i.e., the box height, etc.), the higher the force upon landing. The higher speed of movement increases the intensity of the plyometric drill. During single-leg plyometric drills, ground reaction forces are higher than double-leg plyometric exercises and place more stress on muscles, connective tissues, and joints of the working leg. These categories are based on the speed of repetition and force produced or absorbed by the body. Plyometrics, often referred to as plyos for short, can be categorized as low, medium, and high impact/intensity. These effects are outlined in the table below. Plyometric training’s neurological effects include increased neural firing rate, increased motor unit recruitment, increased stretch reflex excitability, increased intramuscular and kinetic chain coordination, and increased disinhibition leading to increased CNS contribution. It is important to note that some degree of tendon stiffness is essential for energy transfer and gymnastics skill power. Optimal tendon stiffness combined with the ability to quickly couple forces may be the primary mechanism in increasing the energy storage of tendons working with muscles. When plyometric training is adequately dosed, elastic tissues (like tendons) adapt to tolerate more force and increased efficiency in storing and releasing energy. Much like strength training, the effects of plyometric training can be categorized as either neural or architectural.Īrchitectural effects of plyometric training include increased tendon elastic energy storage and increased tendon stiffness. It is imperative to keep this in mind when selecting plyometric exercises for training. It is important to remember that if a concentric action doesn’t occur immediately after that eccentric action or the eccentric phase is too long (or requires too great a range of motion), the stored elastic energy is lost. When used correctly, plyometric training improves muscle force and power. Reactive strength refers to an athlete’s ability to engage the stretch-shortening cycle-if an athlete can engage the SSC in response to eccentric loading, higher forces can be generated during the concentric phase of a movement. These exercises encompass an athlete’s reactive strength and aim to increase subsequent movements’ power by using a combination of the natural elastic properties of muscles, tendons, and the stretch reflex. Plyometrics are quick, powerful movements using pre-stretch or countermovements to activate the stretch-shortening cycle (SSC). Increasing muscles’ ability to accept, absorb, and return force efficiently is the primary goal of plyometric training. A plyometric exercise is an activity that enables a muscle to reach maximal force in the shortest amount of time. Plyometric training incorporates rapid, fast-twitch type exercises.
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