Introduction to Plyometrics

Introduction to Plyometric Training

Nowadays, there are countless exercises designed to complement athletic training and thus improve performance. Advancements in research and technology have made it possible to introduce alternative exercises which consider every anatomical and physiological concept in order to improve any sport-specific outcome. Plyometric training is a relatively recent common practice which helps increase power and explosiveness.

Plyometrics, also known as jump training involve exercises which replicate football dynamic movements such as quick bursts of speed or explosive actions. The secret lies in the rapid muscle contraction which in turn increases force production, explained by the biomechanical process called the Stretch-Shortening Cycle (SSC) and the simple example of a footballer jumping to catch a header.

SSC is the process responsible for the fast and efficient force production consisting of three phases. Phase 1 is the eccentric or controlled lengthening of a muscle under tension together with elastic energy stored within tendons and connective tissue describing the part when a player bends their knees before jumping. This is followed by the transition, a short, isometric phase preparing the muscle for that rapid contraction. It is that brief moment before pushing off the ground in a jump and the shorter the time spent on the ground the higher the force produced. Lastly, there is the concentric phase where the muscle and elastic energy release the explosive force, or when our player jumps off after a quick knee bend.

Plyometrics training helps build lower body strength, improve agility, and enhance overall athletic performance. This translates to faster sprints or direction changes, as well as improved shooting power. Plyometrics’ unique characteristic is that the exercise must begin with eccentric movement for it to benefit from the elastic properties. This can be done through exercises like box jumps, squat jumps, and depth jumps as well as medicine ball rotational slams and they could be done bilaterally or unilaterally. Athletes should first attempt to understand the correct technique of jumping, landing mechanics and joint alignment. Monitoring volume of plyometric activity is usually done through counting the number of contacts or times there has been contact with the ground.

Plyometric training also carries its risks, as it can lead to injuries if done incorrectly or without proper guidance, thus requiring a solid strength foundation before incorporating it into workouts. P3RFORM have included this factor in the mesocycle planning, leading our international football athletes through several weeks of building up strength before introducing plyometric work. As the players enter the final phase of pre-season, their personalised workouts include a weekly plyometric session preceded by mobility exercises as a protective mechanism. Plyometric exercises are also included occasionally during some NYSA training as part of the warm up & activation drill in order to safely prepare our athletes for a demanding session.