Actually, “plyometric” refers to muscle elongation under a force situation, i.e. the eccentric phase of a muscle contraction. And why the use of jumps as a form of training? Verkhoshansky, one of the fathers of strength training, defined plyometric strength as “the specific ability to develop a high force impulse immediately after an abrupt mechanical muscle stretch”.
And it is this stimulus called “Stretch-Shorten Cycle” (SSC) where the relationship between plyometrics and jumping comes from. The acceleration caused by gravity on a person when jumping from a certain height is the simplest way to achieve this mechanical stretching that will allow the application of very interesting stimuli to improve performance.
Plyometric movements are designed to improve coordination and also to connect strength and speed. These exercises are the perfect combination of stability, mobility, strength, power and dynamic balance, and are used to increase jump height, sprinting, agility and also to improve the ability to coordinate movements, such as the golf swing. They also allow you to generate strength quickly and efficiently and improve the elasticity of the body. The body is like an elastic band and every movement has an elastic component.
To stretch it, you need to stabilize one end and pull the other. This stability is the anchor point for the muscles and connective tissue, allowing you to release a large amount of energy. By improving your body’s elasticity, you not only improve your power to move more efficiently, but you also decrease your chance of injury, as elasticity gives you a set of brakes, so to speak, and deceleration tools that prevent injury by protecting your joints and helping your body withstand quick loads.
In the following page I show you some examples.
Exercise 1 “deep jump from the box”:
Stand on top of the box, feet shoulder width apart, toes of one foot on the edge and the other foot in the air, from that position, descend from the box landing with both feet, immediately jump as high as possible and land back down with feet together.
Exercise 2 “Medicine Ball Throwing”:
Stand sideways to the wall, with the knee farthest from the wall on the floor, catch a BM with arms extended and at chest height, from that position throw the ball and catch it again.
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