Plyometrics are a group of exercises intended to build strength and efficiency for all athletes. Plyometrics typically refer to exercise training programs that have been designed to help develop fast and powerful movements, and they are a great set of exercises to include in your speed and agility training. Plyometrics are explosive exercises that can help to improve your performance in all sports that require running, jumping, and change of directions. They improve the functions of muscles, tendons, and nerves so that you can run faster, jump higher, and hit harder. They accomplish this by requiring you to accelerate through a complete range of motion and then relax into a full stretch.
Plyometric training is growing in popularity because of its many benefits. This type of training can be بازی انفجار as a selection of exercises that stretches the muscles of the body just like a rubber band, then contracts them quickly. The purpose is to stress your body and to decrease the recovery time you need to take. Due to the high intensity and ballistic nature of this type of training, it is vital to prepare your muscles, tendons and joints with at least six to eight weeks of resistance training before engaging in plyometrics to reduce the likelihood of injury.
Plyometric exercises are an extremely effective method of training the body for explosive power, as they mimic the motions we use in sports such as skiing, tennis and basketball. The exercises typically consist of hopping, skipping, bounding, and jumping to assist in developing lower-body strength, speed, and power. They excite the elastic component of the muscles so that the muscles are trained to react powerfully and explosively. Plyometrics take advantage of a muscle’s natural tendency to want to shorten after being stretched. This is a powerful phenomenon known as the stretch-shorten cycle or the stretch-shorten reflex.
Many of these exercises focus on jumping. Jump training can greatly improve your ability to jump vertically and linearly. In addition, jumping rope is one of the best forms of strength and stamina conditioning that is available.
Of course, when training for athletics, strength is also a very important component of the process. Bringing speed and strength together is the name of the game. Strength training is about breaking down your muscle fibers through resistance, and there are tons of ways to do that. You can do isometric exercises, plyometrics, body weight exercises (pushups, pullups, dips, crunches, etc.), and, of course, weight lifting.
It has been shown that the addition of explosive training and high-resistance interval training to existing training programs produces major gains in sprint and endurance performance, partly through improvements in exercise efficiency and lactate threshold. These benefits may also be attributed in part to improved neuromuscular efficiency – that is, a faster stretch-shortening cycle in the muscles.
In short, adding plyometics to your training routine can help your speed, quickness, and explosiveness tremendously.