Does Throwing A Football Reallu Build Arm Strength For Baseball What Is Plyometric Exercise And How Does It Work?

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What Is Plyometric Exercise And How Does It Work?

You can relive the joy of childhood by practicing plyometric exercises that replicate carefree children’s movements like skipping, jumping and hopping. So it’s no surprise that plyometrics, or “plyos” for short, is a broad description of the aforementioned movements.

Explosive movement

Also known as jump training, plyometrics are power building exercises that are often used in sports training and help athletes develop their athletic performance in activities such as football, volleyball, basketball and tennis.

Any sport that uses “explosive” movements can benefit from plyometrics exercises, and plyometric exercises can be really effective for those who want to improve their overall conditioning, lose weight, or improve their bodybuilding efforts.

Stretching and contracting muscles

Plyo movements include jump squats or a series of one-leg hops. There are many full body weight movements that are intense and provide effective fitness results.

Examples of plyometric exercises

  • the frog

  • Plyometric pushups

  • Tuck jumps

  • Mountaineer

  • Optional leg bounding

  • Big weight lifting machine jumper

  • Lunge Jump

  • Lateral jump

  • Mountaineer

  • Plank cross crunch

  • Plank jack

  • Plank side jump

  • Power skip

  • Fast feet

  • skater

  • Squat jump

  • Star jump

  • Tuck jump

Some exercisers jump on boxes or jump on cones. Movements can be slow or fast but are always explosive in nature.

During the jump, the muscles are stretched, which gives additional power to the action part of all movements. Then the secret to getting in shape with plyometrics is to make full use of stretching and contracting the muscles.

Plyometric movements are not the only types of power building exercises and should not be confused with other workouts. What sets them apart is the fact that they involve a very rapid loading phase where the stretch reflex must produce powerful contractions and do so very rapidly.

Concentric contractions: managing eccentric movements

Upper body plyos target the arms and chest and include moves like plyometric push-ups and medicine-ball throws.

A few key questions to ask

Since you are using concentric contractions, a type of muscle contraction that occurs during rhythmic activity when the muscle fibers are shortened to produce tension, you need to determine the following:

  • How fast can you lift a certain weight?

  • How far can you throw a medium weight object?

  • How hard can you hit?

  • How much weight can you lift?

  • How high can you raise your body after a push-off?

Practice makes perfect

In plyometrics, quality always trumps quantity, and proper execution can make all the difference in both explosiveness and form. You also need to train your body to manage and store downward or eccentric forces, as seen when you grip a medicine ball.

The ideal way to generate speed and downward force is to catch and stop a falling load. The more you practice holding a medicine ball, the more you will be able to catch a falling load without undue difficulty.

Tips for beginners

Before you begin a plyometric workout routine, build up your fitness level

Plyometrics is not an everyday exercise. The number of rest days required will depend on the individual goals of the exerciser.

If you don’t consider yourself an athlete or in good shape, it’s best to build up your baseline fitness level before starting a plyo routine.

It is also advisable to hire a personal trainer who can create a personalized plan that meets your specific fitness goals and needs. They can also teach proper form and help prevent injury.

High results

Plyometric training is a high impact exercise and therefore not suitable for those with any kind of joint problems, ask your doctor before you start.

Load up on carbs

The intensity level is high for plyometric workouts so expect movements that require a lot of energy to perform. Oatmeal with fruit or peanut butter on whole grain toast are good options to sustain your workout and maintain optimal fuel levels with complex carbohydrates that are easy for the body to digest.

How to incorporate plyometrics into your fitness regimen

Add them to regular workouts: 10-minute duration with 2-3 different moves in 5-8 sets with 3-6 repetitions each.

Use a contrast set: Do a loaded set, then immediately follow it with the same plyometric move, but unloaded.

Standalone Workout: Swap the treadmill or elliptical for a HIIT session with plyometrics to burn fat and improve cardio. Do intervals of maximum intensity with short periods of rest. A solid approach is 15 seconds of work followed by 10 seconds of rest for beginners and 20 seconds of work followed by 10 seconds of rest for those in better condition.

Some of the optimal moves for this type of workout are: Frogs, Mountain Climbers, Jumping Jacks, Lunge Jumps, Tuck Jumps, Box Jumps, and Medicine Ball Slams.

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