The word plyometric comes from the Greek word “pleythyein,” which means to increase or increase. It is based on two Latin root words, plio, which means more, and metric, which means to measure.
The term was first used in 1975 by American track and field coach Fred Wilt. Plyometrics is best described as “explosive-reactive” power training that involves muscle contraction in response to stretching of those muscles. Since plyometric exercises also involve the central nervous system, the training is neuromuscular where there is a combination of an involuntary (neural) reflex and a muscular contraction.
Plyometric exercise is used to develop power, but it should not be confused with other forms of power training. What distinguishes these exercises from other power training techniques is that they include a very rapid loading phase in which the stretch reflex must invoke a powerful contraction and do so very quickly.
Examples of plyometric exercises:
This list is not exclusive, as there are many more.
- ankle jumpers
- power jumps
- side jumps obstacles
- jumps
- one leg jumps
- squat jumps
- Alternate Leg Diagonal Limit
- Medicine Ball Back Throw
- hits with medicine balls
- bank breaks
- plyometric pushups
- Side by Side Box Mixes
- explosive push ups
- Inverted shovel diagonal throws
- Reclined Pulsating Sweaters
8 Considerations for Participating in Plyometric Training and Exercises
overall health
Check with your doctor before beginning a plyometric program. Plyometric exercise is an intensive form of training that includes explosive movements and is a high-impact exercise. In general, many of the moves will be difficult for beginners and those with lower levels of general conditioning. It is not recommended for those with joint problems or other medical conditions, such as those of the heart where intense movements can cause damage.
Individualized Program
In general, plyometric training should be individualized for the intended purposes of the participant. Every athlete or fitness buff will have different goals, needs, and concerns. For example, those who want to increase their intensity in HIIT workouts to build conditioning, stamina, and burn body fat will need a different program than a basketball player training for the sport. For those in athletic training, all variables including age, fitness levels, sport being played, and medical history must be included to design a program specific to the individual.
Proper warm ups and cool downs
Proper warm-ups and cool-downs are of the utmost importance. The warm-up should consist of specific warm-up exercises, such as stretching that mimics the plyometrics performed in the main workout, and general movements that increase your heart rate, such as jogging in place or jumping. A proper cool down will include flexibility stretching and a gradual return to the pre-exercise state.
A professional trainer
Injuries can easily occur because these are very intense movements that require proper form and an appropriate level of fitness. It is always best to seek the guidance of a professional fitness trainer who can establish an individualized routine and guide you through tactics, proper use, form, and mechanics.
Beginner vs. Advanced Moves
While there are several plyometric exercises for beginners, many are intended for athletes in a specific sport and those in excellent physical condition. Advanced moves should be reserved for those with advanced fitness levels to avoid injury and get the best possible results from your training efforts. Intended for advanced-level athletes, aggressive programs are recommended for those who can squat 1.5 times their bodyweight, providing the considerable strength foundation needed for more challenging programs.
adequate progress
Proper progression must be considered in any plyometric training program. This is another area where a professional trainer can be an invaluable asset in guiding the athlete to avoid injury and achieve optimal results. Enthusiastic beginners often need an expert to monitor them and keep them focused on the task at hand.
quality versus quantity
Quality over quantity is the hallmark of plyometric training where all exercises are performed with 95-100% effort.
Recovery and Rest
Proper recovery both within a single workout and between workouts cannot be stressed enough, as it is the leading cause of injury in plyo training. A proper balance between stress and recovery should be established with 1-3 minute rest between sets and 3-5 minutes between different exercises in a single training session.
Recovery between workouts can depend on different variables and purposes of training and here, again, the expertise of a trained specialist is most valuable.