Jumps fast and explosive plyometrics exercises are useful for training but also to recover from injuries.
What do you do when you want to jump higher? You down for “taking pulse”, isn’t it? This is what the plyometrics relies precisely: fast contracting muscle to get more power. And plyometric exercise is very brief, but much more intense and effective, and is intended for when it is required to carry out a quick activity.
The plyometrics combines two types of workouts: aerobic and strength. It seeks to extrapolate a series of events that occur in the sport, mainly, jumps and landing behind them and work with them externally. It’s quick and explosive exercises that seek to maximize the sport and, at the same time practice, internalize movements so that they become more effective and fast. And it is seeking plyometrics training biomechanically certain movements to strengthen your muscles, tendons and ligaments.
Why Iker Casillas crouch when you are throwing a penalty? And Gasol in the initial jump? Why Rafa Nadal does it when it will receive a throw-in? And Usain Bolt out of tacos? With this simple gesture, all these elite athletes accumulate energy thanks to the contraction of muscles and, thus, are prepared to carry out an extremely powerful and fast acceleration movement; and it is that, for them, a small time difference can mark your score between winning or losing a match, a competition, or a gold medal. Therefore, the athletic performance is enhanced with plyometrics.
Plyometrics for injury recovery
However, plyometrics are not only suitable for sports training, since they can be used for recovery of injury of the undercarriage, in a training plan that must always be supervised by professionals such as medical, sports or physical therapists. In these cases, it is convenient that the athlete despite two test to check if it is already recovered sufficiently to make it:
- Static stability test: brand our capacity to maintain balance. 30 seconds is to maintain the balance on the good leg (first with eyes open and then closed) and, then, with the injured leg, which must endure while mark the person responsible for making us this test, since he will know the evolution of our injury. This test requires a table connected to a computer that will mark all oscillations and movements that we do while we try to keep the balance. That is why it should be done by professionals.
- Test of dynamic motion: is responsible for measuring our ability to perform plyometrics (different types of jumps, explosive movements…).
There are plyometrics adapted to every age and rate
No need to be Nadal or boxes to be able to avail of plyometrics. In this sense, if you are an amateur athlete and want to improve your technique and the results that you are reaping, you can develop them if you focus on improving the way in which you perform each movement.
Also, if you do not practice any sport, take the plyometrics to low rate as a method that will help you to feel better, and what is perhaps the spark you need to start working your body. Anyway, these exercises are designed for people who have some physical preparation, since they are fast and powerful exercises, and its ultimate goal is the perfection of the movements to improve, at the same time, sports scores (professional or not).
Like any other physical activity is recommended to ask the specialist before doing plyometrics, if you suffer from any chronic disease.
Special attention should be people with cardiovascular disease, since this activity is very demanding and puts the heart to stop in a very short time. These exercises are contraindicated in patients with a pacemaker (mostly, which are carried out with medicinal ball), and injury of knees or ankles, osteoporosis, problems are back, likely the doctor to advise other activity to get us into shape.
Plyometrics for health practice
Plyometrics are very diverse, with what may be beneficial to health in a wide range, because depending on which type of exercise we make we can promote more some aspects than others.
It strengthens your muscles. Although all plyometrics exercises are suitable to increase the muscular power thanks to the explosiveness that we must develop their practice, generally they are all ideal if we want to work the strength, balance and coordination.
Improve your sprint. Likewise, the improvement of muscle power entails a series of advantages when it comes to other sports, since the acceleration and speed, basic qualities be improved greatly to engage in other sports such as athletics, tennis and football.
Avoid injury. And it is to practice any type of sport will provide us with a strengthening of all the muscles, which will make us less likely to suffer some kind of injury – provided the chosen sport is done properly and without forcing too much body-. The maximum is clear: the more work your body, more resistant will be.
Low weight. Although it is not the main objective for those who choose to perform plyometrics, this exercise will also help us to lose weight, although not as much as other purely aerobic sports. Therefore, if your initial goal is to lose weight, this activity should only be a complement in the training program.
The difficulty of the plyometric exercise fits your physical conditions
These tips will help you to better performing plyometrics exercises and to avoid the risk of injury:
A proper warmup, as in any physical activity, is the first thing you must do to perform exercises, plyometrics with efficiency and greater security for our muscles. In this way, we will be prepared for their subsequent practice and avoid unnecessary risks that result in muscle injury. Stretch the muscles and joints and make rotations with them to mobilize them is enough.
Gradually increase the difficulty of the exercises, a daily block of activity, both in that they perform with the passage of time. You need to start with simple exercises, and until we know well their technique and are able to perform them with slack, we should not pass to a higher level, since it is possible that our physical state is not yet ready to take the next step.
Care for the technique. Emphasizing a good to do plyometrics is basic; in this way, we can leverage us all the benefits we reported this activity. Therefore, when we start to be tired, it is more appropriate to stop to rest to follow and do the exercises incorrectly, and without paying due attention to how to do it and, therefore, increase the risk of injury. We must not forget that the number of activities pliometric we will do has to go according to our physical condition and the intensity of the workout.
Rest between each series of exercises, plyometrics one or two minutes, so that the muscles to prepare for the next wave. This allows our body to prepare again and give up more, since this short break is the time in which the muscles back to breath.
The choice of the surface in which we will develop plyometrics is also very important. We must opt for a completely smooth to avoid bad body positions which will damage, especially the back. In addition, in some of the exercises that have been making changes in height (climbing a ladder, for example), lower, if there is a flat surface, can result in bad footprints resulting in injuries, mainly at the ankles and knees. Also, it is appropriate that this surface is not fully hard so you Dim our weight and suffer less joints while we carry out the exercises.
Use a shoe with good cushioning and a smooth surface to subtract workload and wear our body, such as a typical mat in activities like yoga, will also help to protect joints.
You can also do plyometrics home
The vast majority of athletes, both amateur and professional, using plyometrics in sports preparation, both make them to facilities where trained as in their own homes. This is one of the main advantages that contribute, since we can make them at any time in our home. In addition, we have no need to establish a schedule too strict for them because they can be made in small series that take less than five minutes each.
The plyometrics has traditionally used to work the undercarriage (legs), so there are a lot of exercises that can distinguish between the load and the more usual ones, that are the no-load.
The majority of plyometrics are those who fall within the field of hops, which consist of jumping repeatedly and at high speed. In them most importantly to prevent injury and perform them properly is to manage the technique of landing, to do with softness, posing in the first place ends of toes, and later the heels, and leaving our knees Flex so that they receive better impact and are ready for the next hop, which has to be immediate.
All exercises require a high intensity and speed of execution and about 15 repetitions in three series. There is a huge variety, but jumps within the most common and simple are:
Jumps with plinth: consist of up and down jumping from a plinth (height regularás it depending on your physical capabilities). Up, remember that you have to crouch down and quickly jump. When it comes to lowering jumping you can make different angles with your knees to absorb more or less produced force. A step of step or anything similar but that is fixed to the ground is also valid.
Lateral jumps with cone: place a cone to about 15 centimeters of distance using a jump, stand on the other side, and another, returns to the starting position. This plyometric exercise can also make it front to back. When choosing the Cone (or other object) to jump we must be aware of our ability to choose an appropriate height.
Jumping rodilla-pecho: these jumps the aim is simple and it’s get to approach the knee as much as possible to our chest during the flight. You must exchange knees and be too careful with the landings to one leg for balance. These can also be done by taking both knees to the chest at the same time; for this variant should control much flight time so give us time to prepare your legs for the landing.
All these exercises you can do with load including any item with us. The two most common are a bar with weights on the shoulder (with a towel or some element that would prevent that it hit the vertebrae when we land) or some ankle weight that are most suitable to be safer.
Plyometric jumps without
Despite being a type of training that is very focused on the jumps, there are every day more exercises that do not require jumping. Among them, two of the most prominent are:
Funding of arms with displacement of the position of the hands: consists of pushups and whenever we got to throw our bodies and cause to do a small flight that we will use to separate most hands and landed with them more remote each other when we did Flex. Following basically the same should be but holding hands to their original position. These at a higher level are made with plinths that force you to climb higher.
Medicine ball: it’s imitating a football player going to launch a throw-in, but without reaching the launch. It is the key to bringing the ball up behind the head to make sure that the muscle is stretched properly. It is an exercise plyometric which can be both standing as sitting.
On the other hand, the plyometric training must not occur more than twice a week when it is unloaded and when it is loaded. In this way, training will continue to be effective by not abusing it. Still, ideally, that a specialist to design a training program that includes plyometrics and then, already decide if you do them at home or in the gym.