Plyometrics are an excellent tool for developing explosive power and quickness. They help the athlete move with speed and react timely. Most solid training programs involve plyometric training in some capacity. The problem for the majority of trainees is - when and how, to incorporate these drills into your program. Prior to embarking on a plyometric program, the athlete/you, should make a few considerations.
- Your fitness level: If you are training yourself, be honest. If you are not ready to begin, set up goals and prepare yourself. You should have a good body composition, and experience with training. Plyometrics should not be introduced to a novice trainee. You need to have enough strength and flexibility to handle your own body weight. You also need to have enough body control to handle positions and movements in varying planes, directions, and speeds.
- Your age: As we age our energy begins to decrease, we start noticing a stiffness in our joints, and a decrease in mobility, and flexibility. For these reasons plyometric training may not seem so appealing. However it is important to understand that evidence indicates that age is only partly to blame for this. The majority of the blame is on us. As we age we begin to change the way we train, or stop completely. Evidence also shows that continued use/training of stretch-shortening cycle (ssc) delivers results for aging athletes. Your training age (the amount of years you have been training) may be even more important than your numerical age. The more experience training the sooner you can begin with plyometrics.
- Flexibility, balance, and stability: All 3 are a must. You need ankle stability, as well as mobility. If your calf muscles are too tight this can interfere with either/both the stability/mobility of your ankle joint. Torso stability is required as well. A weak core can lead to a number of injuries, not just in the upper body. ACL injuries can be reduced with proper core training, a weak unstable core can increase the risk of injury, so make sure you have a strong core prior to beginning a program. Balance is also a key. An athlete must be able to both land and take off properly to avoid injury, and develop strength.
- Goals: Having goals will help you develop a program that is best suited for you. When training you should have an objective. This will help keep you focused and motivated.
This article was written by Sam Patierno C.S.C.S.
Sam can be reached at sam@westchestertraining.com or for more blogs go to
www.westchestertraining.com
In my next blog I will discuss how to begin incorporating plyometrics into your routine.
An excellent book for designing a routine is; High-Powered Plyometrics by James C. Radcliffe and Robert C. Farentinos.