Cburylax
02-09-2008, 03:44 AM
I've seen a few posts on this I thought it would be beneficial to discuss plometrics and talk about what they are, why to do them, and what the strength requirements are if any.
What are Plyometrics?
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purposes of improving performance in a specific sport. Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, throw farther or hit harder, depending on the desired training goal.
Source: http://en.wikipedia.org/wiki/Plyometrics
There are some hard opinions on the matter on TLF and I see a lot of questions so I'd like to open up this discussion.
Everyone has heard of plyometrics and everyone has done them at some point in their life. If you've done a jumping jack or played hop-scotch at the playground...you've done them.
As far as training goes, implementing plyometrics can be a great way to increase power in your movements, however I'd like to discuss the "pre-requisites" for plyometrics. Can anyone do plyometrics? Do I need to be able to squat my bodyweight 10 times? Or just be able to squat twice my bodyweight? Here are some point of views:
Christopher W. Yap, CSCS says:
THE ADOLESCENT POPULATION is more anatomically susceptible to injuries from high-intensity plyometric exercises than are adults because of skeletal immaturity and open epiphyseal plates. The epiphyseal complex is involved in about 10% of all fractures in this population, and these are often related to athletic activity. This injury commonly occurs near major joints of the limbs, especially the knee, ankle, elbow, and wrist. Another injury frequently suffered by adolescents (especially girls) is chondromalacia patellae; this is the softening of the articular cartilage due to excessive and uneven pressure on the knee joint. Caused by structural changes in the legs with rapid growth and by muscle imbalance around the knees, both the Q-angle and the tendency of the patella to dislocate with knee flexion are increased.
Because of the higher-than-normal forces put on the musculoskeletal system during plyometric exercises, an athlete is required to have a good, solid base of general strength and endurance. It has been suggested that an athlete have a squat capacity of close to twice their body weight before attempting high-intensity or shock-level plyometrics. Adolescents do not possess this strength base; they also lack the reactive movements and split-second decision-making capabilities required to attempt moderate to high-level plyometrics. We should consider the adolescents' training age and not their chronological age defore deciding when to start a plyometric program. In my opinion, adolescents should only be allowed to attempt the so-called playground drills, such as skipping, hopping, and 2-legged bounding until they have physically and mentally matured.
Source: POINT/COUNTERPOINT: Are Plyometrics Safe For Children? Strength and Conditioning Journal: Vol. 22, No. 3, pp. 45–46.
Here is another view on the exact same question from Avery Faigenbaum, perhaps one of the most well known researches in youth strength training:
Avery D. Faigenbaum, EdD, CSCS says:
ALTHOUGH A GROWING BODY of evidence indicates that children can safely train with weights, provided that the program is well-designed and appropriately supervised, there is concern among some professionals that plyometrics are inappropriate for children because of the stresses such programs place on immature musculoskeletal systems. However, plyometrics are a natural part of most movements, as evidenced by the jumping, hopping, and skipping movements typically seen on any school playground. In fact, walking can even be characterized as a plyometric exercise because every time the foot hits the ground, the quadriceps go through a stretching–shortening cycle.
As part of a conditioning program, children can safety perform plyometric exercises, provided age-specific guidelines are followed. The program can be initiated with 1 set of 5 to 10 repetitions of low-intensity drills, such as squat jumps and medicine ball chest passes performed twice per week. Depending upon individual needs and goals, the program can progress to multiple jumps, hops, and throws. Plyometric exercises characterized as medium or high intensity should be reserved for children who have a solid strength base and who are ready for this level of training. Plyometric exercises should not simply be added onto a child's exercise routine, but rather incorporated into a well-rounded conditioning program that includes aerobic, strength and flexibility exercises.
In my view, the contention that plyometrics are unsafe for children is not consistent with the needs of children or their physical abilities. The magnitude and duration of forces that children are exposed to in sport activities are likely to be greater than in properly performed plyometric exercises. Thus, if the goals of conditioning for young athletes are to enhance sports performance and to increase their resistance to injury, it seems prudent to incorporate plyometric training into a periodized conditioning program. Although additional study is warranted, a sensible introduction to plyometric training (i.e., one of low intensity and low volume) with monitoring of individual stress tolerances appears to be a safe and worthwhile method of conditioning for children.
Source: POINT/COUNTERPOINT: Are Plyometrics Safe For Children? Strength and Conditioning Journal: Vol. 22, No. 3, pp. 45–45.
So which is it? It seems there isn't a straight answer but I will offer my insight on this. Understand the exercise, learn how to properly land, and have a good strength base to handle your bodyweight. Slowly incorporate plyometrics into your strength program and increase intensity over time.
The floor's open.....
What are Plyometrics?
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purposes of improving performance in a specific sport. Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, throw farther or hit harder, depending on the desired training goal.
Source: http://en.wikipedia.org/wiki/Plyometrics
There are some hard opinions on the matter on TLF and I see a lot of questions so I'd like to open up this discussion.
Everyone has heard of plyometrics and everyone has done them at some point in their life. If you've done a jumping jack or played hop-scotch at the playground...you've done them.
As far as training goes, implementing plyometrics can be a great way to increase power in your movements, however I'd like to discuss the "pre-requisites" for plyometrics. Can anyone do plyometrics? Do I need to be able to squat my bodyweight 10 times? Or just be able to squat twice my bodyweight? Here are some point of views:
Christopher W. Yap, CSCS says:
THE ADOLESCENT POPULATION is more anatomically susceptible to injuries from high-intensity plyometric exercises than are adults because of skeletal immaturity and open epiphyseal plates. The epiphyseal complex is involved in about 10% of all fractures in this population, and these are often related to athletic activity. This injury commonly occurs near major joints of the limbs, especially the knee, ankle, elbow, and wrist. Another injury frequently suffered by adolescents (especially girls) is chondromalacia patellae; this is the softening of the articular cartilage due to excessive and uneven pressure on the knee joint. Caused by structural changes in the legs with rapid growth and by muscle imbalance around the knees, both the Q-angle and the tendency of the patella to dislocate with knee flexion are increased.
Because of the higher-than-normal forces put on the musculoskeletal system during plyometric exercises, an athlete is required to have a good, solid base of general strength and endurance. It has been suggested that an athlete have a squat capacity of close to twice their body weight before attempting high-intensity or shock-level plyometrics. Adolescents do not possess this strength base; they also lack the reactive movements and split-second decision-making capabilities required to attempt moderate to high-level plyometrics. We should consider the adolescents' training age and not their chronological age defore deciding when to start a plyometric program. In my opinion, adolescents should only be allowed to attempt the so-called playground drills, such as skipping, hopping, and 2-legged bounding until they have physically and mentally matured.
Source: POINT/COUNTERPOINT: Are Plyometrics Safe For Children? Strength and Conditioning Journal: Vol. 22, No. 3, pp. 45–46.
Here is another view on the exact same question from Avery Faigenbaum, perhaps one of the most well known researches in youth strength training:
Avery D. Faigenbaum, EdD, CSCS says:
ALTHOUGH A GROWING BODY of evidence indicates that children can safely train with weights, provided that the program is well-designed and appropriately supervised, there is concern among some professionals that plyometrics are inappropriate for children because of the stresses such programs place on immature musculoskeletal systems. However, plyometrics are a natural part of most movements, as evidenced by the jumping, hopping, and skipping movements typically seen on any school playground. In fact, walking can even be characterized as a plyometric exercise because every time the foot hits the ground, the quadriceps go through a stretching–shortening cycle.
As part of a conditioning program, children can safety perform plyometric exercises, provided age-specific guidelines are followed. The program can be initiated with 1 set of 5 to 10 repetitions of low-intensity drills, such as squat jumps and medicine ball chest passes performed twice per week. Depending upon individual needs and goals, the program can progress to multiple jumps, hops, and throws. Plyometric exercises characterized as medium or high intensity should be reserved for children who have a solid strength base and who are ready for this level of training. Plyometric exercises should not simply be added onto a child's exercise routine, but rather incorporated into a well-rounded conditioning program that includes aerobic, strength and flexibility exercises.
In my view, the contention that plyometrics are unsafe for children is not consistent with the needs of children or their physical abilities. The magnitude and duration of forces that children are exposed to in sport activities are likely to be greater than in properly performed plyometric exercises. Thus, if the goals of conditioning for young athletes are to enhance sports performance and to increase their resistance to injury, it seems prudent to incorporate plyometric training into a periodized conditioning program. Although additional study is warranted, a sensible introduction to plyometric training (i.e., one of low intensity and low volume) with monitoring of individual stress tolerances appears to be a safe and worthwhile method of conditioning for children.
Source: POINT/COUNTERPOINT: Are Plyometrics Safe For Children? Strength and Conditioning Journal: Vol. 22, No. 3, pp. 45–45.
So which is it? It seems there isn't a straight answer but I will offer my insight on this. Understand the exercise, learn how to properly land, and have a good strength base to handle your bodyweight. Slowly incorporate plyometrics into your strength program and increase intensity over time.
The floor's open.....