Plyometrics For Long Jumping
What are Plyometrics?
Plyometrics are any exercise where the muscle is contracted eccentrically, then immediately, concentrically. All this means is that muscle is stretched [loaded] before it is contracted.
Plyometrics have to be used wisely with a basic-understanding of the bio-mechanical and physiological concepts that govern training. Coaches need to know these basic principles which govern the development of the type of strength that jumpers require.
Plyometric training develops that explosive, elastic and reactive strength that ALL jumpers need to 'leave the ground'.
The word PLYOMETRIC is derived from the Greek word 'pleythein' meaning to increase or from the greek roots 'plio and metric' meaning 'more and measure'.
PLYOMETRICS is an advanced training technique aimed at linking strength with speed of movement to produce POWER. By stretching a muscle and quickly contracting it enables a muscle to reach maximum strength in as short a time as possible. With plyometric training, we seek to train the body's fast-twitch fibres [type IIa and IIb] so that they can load [stretch] more quickly, and in turn unload more quickly to produce more power.
In terms of basic muscular physiology, a pre-stretched, or loaded muscle is capable of generating more force than an un-stretched one. Plyometric exercises 'educate' muscles to respond quickly and powerfully.
Plyometrics is one of the best ways, if not the best to improve POWER OUTPUT. Power is similar to strength, except you are 'adding' the time factor. Therefore, power is the relation of strength and speed which is what the jumper is looking for. Consider that a long jumper at take-off has his take-off foot in contact with the board for approximately 0.12 to 0.15 of a second then reactive speed is a pre-requisite. Specific plyometric training allows the jumper to approach at high speeds and still be able to produce an effective take-off with limited time available.
But it is knowing WHAT exercises to select, what intensity and number of contacts. It is the application of the plyometric principles that will determine the efficacy of the training programme.
So what we are looking at not just the contraction of the muscle, but HOW FAST it will contract. It has been shown that a muscle will contract the fastest when it has been loaded. So when you train using plyometric principles, the aim is to replicate landings and take-offs with correct muscle flexion and extension in order to develop this elastic/speed strength.
Research and studies over the past two decades have shown that plyometric training DECREASES the time it takes for muscles to contract, resulting in more power. Therefore, this type of training refers to very fast, explosive exercises to improve power output and neural activation of the muscles - the ability for a muscle to contract quickly.
Basically, plyometrics rely on an element of physiology called the stretch-shorten cycle. This stretch-shorten cycle means that the muscle is rapidly stretched and then contracted, which increases the force applied on the muscle.
In summation: Plyometric exercises use the force of gravity to store energy in the muscles, and then immediately release the energy in the opposite direction.
Plyometrics are any exercise where the muscle is contracted eccentrically, then immediately, concentrically. All this means is that muscle is stretched [loaded] before it is contracted.
Plyometrics have to be used wisely with a basic-understanding of the bio-mechanical and physiological concepts that govern training. Coaches need to know these basic principles which govern the development of the type of strength that jumpers require.
Plyometric training develops that explosive, elastic and reactive strength that ALL jumpers need to 'leave the ground'.
The word PLYOMETRIC is derived from the Greek word 'pleythein' meaning to increase or from the greek roots 'plio and metric' meaning 'more and measure'.
PLYOMETRICS is an advanced training technique aimed at linking strength with speed of movement to produce POWER. By stretching a muscle and quickly contracting it enables a muscle to reach maximum strength in as short a time as possible. With plyometric training, we seek to train the body's fast-twitch fibres [type IIa and IIb] so that they can load [stretch] more quickly, and in turn unload more quickly to produce more power.
In terms of basic muscular physiology, a pre-stretched, or loaded muscle is capable of generating more force than an un-stretched one. Plyometric exercises 'educate' muscles to respond quickly and powerfully.
Plyometrics is one of the best ways, if not the best to improve POWER OUTPUT. Power is similar to strength, except you are 'adding' the time factor. Therefore, power is the relation of strength and speed which is what the jumper is looking for. Consider that a long jumper at take-off has his take-off foot in contact with the board for approximately 0.12 to 0.15 of a second then reactive speed is a pre-requisite. Specific plyometric training allows the jumper to approach at high speeds and still be able to produce an effective take-off with limited time available.
But it is knowing WHAT exercises to select, what intensity and number of contacts. It is the application of the plyometric principles that will determine the efficacy of the training programme.
So what we are looking at not just the contraction of the muscle, but HOW FAST it will contract. It has been shown that a muscle will contract the fastest when it has been loaded. So when you train using plyometric principles, the aim is to replicate landings and take-offs with correct muscle flexion and extension in order to develop this elastic/speed strength.
Research and studies over the past two decades have shown that plyometric training DECREASES the time it takes for muscles to contract, resulting in more power. Therefore, this type of training refers to very fast, explosive exercises to improve power output and neural activation of the muscles - the ability for a muscle to contract quickly.
Basically, plyometrics rely on an element of physiology called the stretch-shorten cycle. This stretch-shorten cycle means that the muscle is rapidly stretched and then contracted, which increases the force applied on the muscle.
In summation: Plyometric exercises use the force of gravity to store energy in the muscles, and then immediately release the energy in the opposite direction.
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