The word “Plyometrics or Pliometrics” conjures up memories of jumping up and down onto boxes during pre-season conditioning; for others, it might be perceived as a new measurement within the metric system. A movement is considered plyometric when the muscles undergo a “stretch-shortening cycle (SSC) process.” All skeletal muscles (those muscles that are attached to bone) must elongate, pause, and then shorten to produce movement.
Whatever your athletic background may be, you have undoubtedly been exposed to plyometric movements or exercises. Dunking a basketball, sprinting for the end zone, hitting a tennis or golf ball, and throwing are just a few movements that utilize the SSC.
In this article, I will briefly explain the origins of the word plyometric and why it is a valid and necessary training tool for athletes today.
History-
As early as 1885, scientists theorized that an athlete would be able to jump higher and faster if the athlete were to perform two successive jumps. The second jump would be higher than the first because the stored elastic energy (lengthening the muscle) from the first jump is used in the second. This was the scientific beginning of the “stretch-shortening cycle” (SSC).
Later in the 1960s, the word “plyometrics” was used to describe a unique form of training discovered by a Russian sports scientist named Dr. Verhoshanski. Dr. Verhoshanski created several exercises and methods he labeled these exercises as ballistic training, shock method, and depth jumps in his earlier research. Fred Wilt, a track and field coach in the 1970s, changed the spelling here in the USA. Since then, it has been commonly referred to as “Plyometrics” which means measurable increases.
Today-
Plyometric training has evolved into a system of drills and /or sport-specific movements to train the nervous system. The exercises are designed to enable a muscle to produce maximum force quickly. While plyometrics were intended to improve athletic performance, anybody can do them as an addition to a regular strength program. Currently used in rehabilitation, group fitness classes, and sport-specific programs, everyone can benefit from using plyometrics correctly.
Getter Done-
I want to leave you with one plyometric exercise I created 20 years ago. Try a sample and experience firsthand the benefits of a little “nervous system training.” Please ensure you begin slowly and always warm up before doing any exercises.
Quick Taps – Start with feet shoulder-width apart and hands on your hips. Address the board or platform (square up), select one foot, lift it up, and touch the top of the surface (up and down) with the ball of the foot, not the toes, as fast as you can. The time is 20 seconds per side; count the reps (ex: 30-40-50 taps in:20 sec), record the numbers, and track your improvement over six weeks. The score you are looking to achieve is 60 taps in twenty seconds!!
Perform twice per week and watch your balance and quickness improve weekly!!
TRAIN HARD AND SMART!
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