Plyometrics

What are Plyometrics?
Plyometrics (also called reactive strength exercises) are a type of exercise designed to improve the explosive strength of muscles without using heavy weights. These exercises utilize the strength, elasticity, and neural activation of muscles and surrounding tissues.

Most plyometric exercises focus on leg strength, speed, and vertical jump, but there are also upper body plyometric exercises to improve throws, punches, and pulls. You can find exercises at Track and Field Main.

Description: Plyometrics

For example, imagine you can squat 400 lbs. You probably have very strong and muscular legs, but that doesn’t automatically mean you can jump very high.

Before you think, “I knew it, big guys are slow”, consider this: big muscles can be fast. Many people underestimate how fast 300-lb bodybuilders can move. After all, only fast-twitch muscle fibers can grow that much, so bodybuilders must have fast fibers.

However, jumping higher isn’t just about muscle size or type. Muscles must react quickly, and achieving this requires an improved nervous system function. This is where plyometric exercises come in.

Plyometrics give your muscles reactive strength and improve muscle-internal coordination. The focus is on extending movements, like squats, as quickly as possible. The amount of weight doesn’t matter. Of course, if you can squat your 400 lbs as if you were standing up without resistance, your vertical jump will be even more impressive (see trainer advice).

Trainer Advice: Plyometrics

Combine weight training and plyometrics for best results.
Stop immediately if a tendon or joint hurts.
Plyometric equipment includes: boxes, medicine balls, resistance bands, etc.
Plyometric exercises are usually performed without added weight, so avoid jump squats with a barbell on your back after reading this article.

Some Plyometric Exercises

Box Jumps
Frog Jumps
Switch-Leg Leaps