Plyometric exercises utilize the stretch-shortening cycle (DSC) and are an essential component of athletic movements. They are generally defined as short and explosive movements. Plyometric exercises emphasize the rapid generation of (maximal) force, mainly during the eccentric (lengthening) phase of muscle action, and accelerate the transition between the eccentric and concentric (shortening) phases. Three phases are involved in this type of movement: Eccentric, Amortization and Concentric.
Plyometric training to develop explosive strength and reactivity
Why plyometric training?
- Specificity (SAID principle)
- Use of the elongation-shortening cycle (DVZ)
- Stiffness
- Relaxation
What do we want to achieve with plyometric training?
We want to see a faster change in momentum, so we want to improve our momentum, which is the product of the average force exerted over a period of time.
Δ Momentum = momentum = force (F) x Δ time (t)
Time remains constant for a given activity and is often limited. We therefore need to be able to exert more force in order to increase our momentum. The aim is to increase force production/development as much as possible in the time available to us.
Stiffness
This is crucial as it reduces the deformation of the joints on contact with the ground, allowing our athletes to position themselves better so that they can react faster than their opponents.
It enables a shorter ground contact time (GCT), which means lower braking forces and faster reactions.
A stiffer tendon provides the athlete with a greater energy return, which leads to higher performance values. Think of two rubber bands: one is loose and weak, the other is tight and strong. Which one leaves a stronger imprint when it snaps against the skin? Which one requires less pulling?
Why?
Energy return.
You should also consider an athlete who has to apply more braking force and has a greater joint displacement. This means more movement and leads to a greater accumulation of fatigue. The athlete with stiffer tendons has better movement efficiency and tires less quickly.
Relaxation
This is a skill component and is related to stiffness. It is something we need to practice. A relaxed athlete can save more energy than one who is constantly activating their muscles. A relaxed athlete is an efficient athlete.
"Maximum performance was not defined by strength, but by the speed of muscle activation and relaxation."
- McGill (2011)
Plyometric training in rehabilitation
- Teaches correct joint mechanics and posture
- Strengthens resilience
- Specificity
- Increase in strength development
- Force absorption
- Recruitment of motor units (MUR)
Training planning
Extensive exercises teach us technique and relaxation, which prepares the body for intense exertion.
Intensive exercises train strength production, potentiate the DVZ and lead to structural adaptations.
Intense training right from the start is like trying to lift the heaviest weight ever on your first day at the gym.
Phases
- Phase One: Technical focus Teach and refine movement sequences in a wide variety of patterns and minimize the risk of injury.
At the end of this phase, the client should be able to hop, jump, throw and spring efficiently in all planes of movement (linear, lateral and rotational) - with correct technique and posture.
- Phase two: Extensive focus Prepares the body for maximum loads with extensive exercises (high volume, low intensity).
At the end of this phase, the client should be able to perform extensive running, jumping and throwing exercises with good technique, quick ground contact and relaxed execution.
- Phase three: Intensive focus The aim is to increase maximum performance in sport-specific movements with intensive exercises (low volume, high intensity).
At the end of this phase, the client should be able to develop maximum strength in specific movements.
Intensity spectrum
← →
| Less intensive | More intense |
| Bilateral load | Unilateral load |
| Single reaction | Multiple reaction |
| Reduced landing forces | Reinforced landing forces |
| Extensive design |
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Literature
Davies, G.J., Riemann, B.L. & Manske, R. (2015). Current Concepts of Plyometric Exercises. International Journal of Sports Physical Therapy, 10(6), 760-786.
Kons, R.L. et al. (2023). Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Medicine, 9(4).
McGill, S. (2011). What I have learned from the great athletes. Procedia IUTAM, 2, 128-130.
Parish, M.R. (2022). Plyometric Approaches and their Efficiency in Sports Treatment and Rehabilitation. Synthesis of Medicine, Pharmacy Sciences and Biological Researches: Analysis and Trends, 1st Ed., 12-20.
