Plyometric training is also called “reactive training”, “strike method”, “strike regime”. Methodically it is a complex of the concentric and eccentric method. Physiologically firstly the prior innervation takes place, which is followed by the “stretch-shortening cycle of muscles”, both are a prerequisite for a strong muscle contraction. When making a depth jump, the later agonists are firstly stretched to create a strong contraction later. As a result of the plyometric training, the fast muscle fibers strengthen (1. increase of the diameter of the muscle 2. increase of muscular strength 3. increase of speed strength).
In depth jump different muscle groups are strained when landing and pushing off, for example in landing the frontal rectus of the thigh is strained more than the calf. The following rules have to be taken into account:
- The amount of strain is determined by the height of the free fall and resistance
- Height must be preferred to resistance
- The initial position of the exercise must conform to the initial position of the special exercise of the sport
- Amortization time must be minimum
- Thorough warm-up beforehand is necessary
Plyometric exercises are mainly jump exercises. Depending on the amount of strain easy, average and difficult exercises are differentiated. Some of the most common exercises are jumps on one leg, on two legs, jumps up, step jumps, jumps with running starts, jumps over hurdles etc. When performing the exercises, you should also observe the angle in the knee joint; a different angle puts strain on different muscles. When persons, who have not trained much, do the exercises with a sharp angle in the knee, muscular stiffness may come more quickly. During the last years, a good effect has been discovered in performing exercises in the water, this is recommended also in basketball and volleyball.
General recommendations for plyometric training:
- performing the exercises explosively
- 6-10 repeats
- 2-3 series for beginners
- 3-5 series for advanced
- 6-10 series for top athletes
- rest between series for 2 minutes
- warming up beforehand is necessary
- do not perform exercises when tired
