5 Tips For Plyometric Training

Jump training (plyometrics) is one of the best methods to enhance the power, speed, elasticity, explosiveness, eccentricity as well as various other aspects of neuromuscular system that include balance, rhythm, movement coordination, and agility. However, if the plyometric performance is poor then there is a strong chance that it will hinder the performance as well as increase the risk of injury. Here are a few important points that you should consider while working with a young athlete:

plyometric-exercisesAre you doing true plyometrics?

It is one of the most vital questions that a coach should ask to themselves before starting with the training. As per some experts, the action of plyometric workouts should take just fractions of a second for constituting the right exercise. Anything less than this falls under jump training. This form of workout is very effective and required for progress to full plyometric workouts. For trainers it is very important to know the difference between the non-plyometric and plyometric workouts before training any young athletes.

Power of the Athlete:

Strength is one of the most important things that the trainer should consider about their trainee before starting with the workout. Power can be defined as strength x speed. ased on this equation you must understand the fact that if you want to make your trainee explosive then make them stronger by making them lift weights. We can say that strength is the base of power and if a young athlete lacks strength then it will hamper their explosive potential.

tipsCapability of the Central Nervous System:

The training of plyometrics needs certain demands on the CNS (central nervous system). An athlete with less work capacity getting involved in jump training can have a serious disaster as it can cause damage to their CNS and will cause difficulty in their workout. It can also increase the recovery period. It is necessary that the athletes with less work capacity should practice only low-level plyometrics that requires less CNS demand and will increase the recovery time. With the increasing strength of the athlete, they can increase the intensity of jump drills.

Technique and Stability of Athlete:

Techniques and stability of young athletes acts as the foundation of jump training or plyometrics. The athletes should use proper technique while landing from a jump as jump training puts a lot of stress on the joints and ligaments of the lower extremities. Stability becomes most vital to withstand forces that are created from jumping and it can be easily achieved by proper technique. It is important that the athletes should understand as well as demonstrate trunk control as well as knee and hip flexion while landing.

Environment of Training:

The type of program should be constructed based on the environment where the young athlete is training. The environment includes flooring, spacing and equipment that the athlete is using. A perfect environment includes areas with proper spacing and soft flooring that includes turf or grass to remove tension on the knees and ankle joints as well as machines or equipment such as a hurdle or box. These things will help the athlete to do their training in an efficient and safe manner.

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