Plyometrics basically involves exercises that aim to improve an athlete’s explosive response. This type of exercise uses powerful and fast muscle contractions. The muscles, as well as the tendons, begin in a pre-stretch phase immediately before the powerful contractions. By pre-stretching the tissues, the neuromuscular system is trained to activate the muscles at a faster rate. Consequently, power output for jumping and running is greatly improved.
In plyometric training, exercises will only get the most desired results if done correctly. As a consequence, poorly executed exercises will produce unwanted results and can even lead to a series of joint or muscle injuries. Therefore, it is vitally important to learn the proper technique before performing the different plyometric exercises. Once the correct form deviates during the routine, it would be better to pause for a moment and regain the proper figure.
Like any form of exercise, it is important to emphasize a comprehensive warm-up routine as well as a cool-down routine. The warm-up exercise can be performed by performing a cardiovascular exercise for 5 to 10 minutes. It can then be followed by a full lower body workout that includes flexibility exercises.
Stretches should also be held for 15-20 seconds and repeated 3-5 times. In addition to that, low intensity lunges, jogs and jumps can be performed to prepare the muscle tissues and tendons for more vigorous movements.
To alleviate post-workout discomfort and return affected tissues to their initial state, a slow cool-down session and prolonged stretching exercise should be performed. Stretches should be held for about 30 seconds and repeated 3 to 5 times.