Building Power and Reflex with Plyometrics

Most people who are interested in fitness are familiar with the concepts of strength and resistance training to increase the size and strength of their muscles. These are important for health and the aesthetics of having a healthy-looking body.



In order to ensure that your muscles and body do not only have the appearance of health but are also athletic, many people study the theories of Plyometrics.



Plyometric exercises are a type of training which improve the explosive strength and power of your muscles and body; it emphasizes their reactive power by improving the stretch reflex.



The stretch reflex is the ability the muscle has to contract following a period of lengthening. By reacting and switching gears faster, a muscle will gain more power output. Running, jumping or throwing are all actions that are preceded by a moment of stretch. The ability to flex back with a quick reaction will make you faster and more powerful. These are the principles of plyometrics.



The idea of plyometrics was introduced by Dr. Donald Chu of Stanford University. He developed the idea during his extensive studies and training in physical therapy, kinesiology and physical education.



Here are some examples of plyometric exercises:



Ankle Bounce



Stand with the knees slightly bent, feet together. Jump as high as possible, keeping the hands on the waist. Once landing on the balls of the feet, repeat.



Drop Jumps



With the arms at the side of the body, drop from the standing to the one-quarter squat position and jump explosively. As you jump, throw the arms upward. Land and repeat.



Squat Jump



Similar to the drop jump but with the hands clasped behind the head. Lower down to a parallel squat position and jump vertically. Land and repeat.



Plyometrics are an excellent compliment to weight training and one should always establish their strength routine prior to beginning plyometric exercises. These exercises should be performed about twice a week on a soft surface, such a mat or outdoors on the grass.



While performing the exercises, one should have the shortest possible contact with the ground and emphasis height or distance.



We integrate a variety of fitness methods into our workouts at BOOTCAMP 619 to ensure that our athletes are strong, fit and healthy!