What exercises increase explosive power? Plyometric training

What exercises increase explosive power? Plyometric training

Plyometric training (PT) is an essential part of the training program for athletes, as it has been proven to improve a number of physical attributes including jump strength and height, running economy, agility, sprint speed and endurance. PT is characterised by explosive stretching and contraction of the muscles.

Such exercises consist of three phases:

(1) the pre-activation phase (eccentric phase);

(2) the cushioning phase (isometric phase);

(3) contraction phase (concentric phase).

History of Plyometric. Soviet Shock Method 1950

The name "plyometrics" dates back to the 1950s and was initially developed by Yuri Verkhoshansky, a Russian coach turned researcher when he began to use ‘depth jumps’

These intense jumps training became a key element in the Soviet athletes' success.

The Soviet approach to training, namely the "shock method" developed by Professor Yuri Verkhoshansky, and their joint efforts brought the term "plyometrics" into widespread use in the States and then beyond. 

The Shock Method was so named due to the sharp, compulsory muscular tension, initiated by the body’s impact (collision) with an external object (i.e. The ground).

Many coaches have incorporated this type of training into their athlete’s programs with great success improving both power and strength.

Why include plyometric training into your routine?

Plyometric training can improve the mechanical characteristics of the muscle-tendon unit, increase connective tissue elasticity and optimise transverse bridge mechanics and motor unit activation. 

Plyometric training is mainly used by strength and conditioning coaches to improve neuromuscular function and performance in both explosive and endurance based sports and produce maximum strength in the shortest possible amount of time.

Plyometric Exercises

Here are some plyomeytric moves that you can try and include in your training programme

  • Pop Squat

Start with your feet wider than hip-width and do a squat by sending your hips back, bending both knees, and bringing your palms together in front of your chest.

  • Split Squat Jump

Step your left foot forward as if you were doing a forward lunge and slightly jump

  • Reverse Lunge to Knee-Up Jump

Step backward with your right foot, push through your foot to jump up as high as possible, driving your right knee toward your chest

  • Tuck Jump

As you jump, engage your abs and drive the top of your knees toward your forearms.

  • Skater Hop

Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.

  • Burpee
  • Box Jump
  • Single-Leg Deadlift to Jump

Stand with your feet together. Shift your weight to your left leg and while keeping a slight bend in your left knee, hinge at your hips and tip your torso forward. Extend your right leg behind you, knee bent and toes pointing down toward the floor.

  • Hands-Release Push-Up

Push through the palms of your hands to straighten your arms and lift both palms off the ground several inches.

  • Burpee Into Tuck Jump

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