Simple Guide To PLYOMETRICS (Build Explosive Power)

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Plyometrics is one of the most commonly used and efficient training methods for explosive power development for athletes.
They typically involve jumping exercises popularized by Russian scientist Yuri Verkhoshansky (source) to improve utilization of elastic energy (the stretch shortening cycle) and increase power-production in the lower end of the force-velocity relationship; raw speed in other words.
It makes you jump higher; it makes you sprint faster; it makes you throw further; it makes you punch harder… and it even improves your running and cycling economy. This training method has many applications for sprots contexts.
Muscles have elastic qualities similar to a rubber band, and to utilize those, one must change very quickly from an eccentric contraction to a concentric contraction. The phase between the eccentric and concentric contraction is called the amortization phase, and this is perhaps the most crucial of them all. When this transition is done correctly, you will experience something known as the stretch-shortening cycle (SSC).
For instance, in a jump, the moment your feet touch the ground, and the eccentric portion is finished, the amortization phase has begun. This duration must be kept short. Generally, the shorter you can keep this duration, the more elastic energy you can produce. In plain English, it means that when you jump, the transition phase between the lengthening and the shortening of the muscle (bending down and extending) must be very brief.
And this is also evident in all major athletic movements. Jumping, sprinting, punching, throwing… any muscular movement that has a lengthening and shortening component has the potential for utilization of the stretch shortening cycle.
In this video, we will go through the basics when it comes to exercises, programming, reps and sets, and much more.

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[@dr.rakete9630]

I got one question to the upper body exercises: As you sayed, plyometric is, when the ground contact is very short, like in the shown hurdle jumps. But didn't the Plyo Push-Ups or Pull-Ups require more time on the ground? If this is just explosive work, when should I use explosive exercises and when the plyometric ones?

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[@user-ng5uq2on2o]

how do i build rotational strength ?

[@marvinschneider9309]

A little question, which is very important to me… How should I warm up before doing plyos? (I train at home)

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Like any other warm up, search up the parts of a warm up

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[@Anonymous-jy3ek]

Plyometrics only work if I pair them with maximal strength training right because it increase my total force production and plyometrics help by applying it rapidly ?

[@noalane3626]

No mr, that’s not true…can be beneficial but isn’t the only way to train