Plyometric

Plyometrics are a form of training that focuses on rapid, explosive movements to develop power. They use the stretch-shortening cycle to elicit a high force in a short time, enabling muscles to generate greater concentric force than in a purely concentric contraction. Typical examples include jumps, hops, bounds, and medicine ball throws. Plyometrics are commonly used to improve athletic performance in sports requiring vertical and horizontal power.

The physiological basis is the stretch-shortening cycle, consisting of an eccentric preload, a brief amortization phase, and a subsequent concentric contraction. When the transition is rapid, elastic energy stored in tendons and neuromuscular mechanisms enhance the following contraction. Training improves reflex sensitivity and mechanical efficiency, enabling greater power output with less latency.

Programming and safety: Progress gradually in intensity and volume; typically 2-3 sessions per week with at least 48 hours between sessions; implement proper warm-up; emphasize technique and controlled landings to reduce joint stress; use shock-absorbent surfaces; avoid high-impact plyometrics if you have joint problems or a history of knee injuries.

History and terminology: The term plyometrics is credited to Russian researcher Yuri Verkhoshansky in the 1970s. In practice, plyometric training is a method used to develop velocity-based power across many sports and rehabilitation programs.