“Exercises to Jump Higher – Plyometrics Exercise”

Private summary of Plyometrics by Martin Rooney, MHS, PT, CSCS, NASM

Even though most athletes today are familiar with the term plyometrics, few really understand how this training technique enhances performance. Plyometrics began being used in the late 1960s by Russian track and field athletes.

Simply stated, exercises to jump higher involve maximal muscle contractions at the highest velocity possible. Research tells us that elite athletes spend less time during ground contact, yet they impart the same amount or more power into the ground than less skilled athletes.

The true purpose of vertical plyometric training is to decrease the ground contact time of an athlete while sprinting, jumping, or kicking. Ground contact time can simply be seen as the phase of time that elapses while the eccentric contraction (stretch) of a muscle group is reversed and the concentric contraction (contract) of that group begins.

This phase of movement is where all plyometric activities are focused. This translates directly into jumping exercises, sprinting, punching and kicking.

Before a vertical plyometrics training workout, the athlete should first warm up with a dynamic warmup procedure. This warmup will enhance the muscle’s ability to perform the exercises to jump higher plyometrics and decrease the chances of injury. Jump for fifteen seconds with as short and fast jumps as you can staying in one place.

Specifically, plyometrics target the muscles fast twitch fibers. Before ever starting a plyometric program, you must assess your previous training experience, age, physical maturity and conditioning, flexibility and strength.

Prepubescent athletes should not perform high shock activities, but low intensity plyometrics should be fine. Full range of motion is a prerequisite for performing plyometrics.

Athletes must also have a good strength base before performing plyometrics. The athlete should maintain a strength program for a few months before beginning plyometrics.

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