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The Effect Of Plyometric Exercises On The Video

If you think this is just another article about plyometrics, think again. For most CrossFitters, plyometric training is synonymous with jump training, the primary purpose Tye which is to improve box jumps. The technique of plyometrics was originally developed by Russian scientist Yuri Verkhoshansky as early as He primarily described how an improvement in performance can occur following a drop from height and subsequent immediate jump. The focus for Ver-khoshansky was the very short period between landing and takeoff, as short as 0. However, what has developed since then is a more generalized version of plyometrics.

We often see this in use in American sports training today and frequently in CrossFit boxes.

Increased muscle force in a plyometric exercise stems from the following three physiological components. First, elastic energy in muscle tissue and tendons is stored during a rapid stretch and can be released if a contraction immediately follows that rapid stretch.

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Second, when a muscle is stretched, the microfilaments that cause muscle contraction may be at the best length to bind and produce force during a subsequent contraction. Muscle spindles are specialized sensors located near where the muscle belly ties in to the tendon. Their job is to protect the muscle from damage caused by a stretch that is either too rapid or too lengthy at the limit of the range of motion. Therefore, when a stretch occurs rapidly, the muscle spindle senses such a stretch as potentially dangerous and sends a signal to the central nervous system. The nervous system responds reflexively, immediately contracting the muscle in order to protect it. In the first phase of the stretch-shortening cycle, the muscle is stretched when a force is exerted upon it. Source force could occur upon landing or when the muscle encounters a resistance such as a medicine ball.

Now, in the eccentric phase of a plyometric movement, your gastroc has stored energy by virtue of the factors cited above. In this phase, known as the concentric phase, the stored energy is used to increase The Effect Of Plyometric Exercises On The force of the subsequent contraction.

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Efffct Because power is the product of force and velocity, the more force you provide to any contraction, the more power the muscles involved develop. In the case of running, more force is available upon a rapid stretch, and therefore the ensuing explosion coming off the toes on the next stride is greater. But the phase we skipped is the critical one. The middle phase, which encompasses the time between the eccentric and concentric phases, is called the amortization phase. When something is amortized, its cost is distributed over a time frame.

Getting the most from plyometric training means understanding there’s more to it than box jumps.

The longer that phase, the more energy is distributed and lost, leaving less to be added to the subsequent contraction. In other words, the shorter the amortization period, the better. So do you see the difference between what Verkhoshansky prescribed and what we normally do in the box? There are two main differences. Think of a typical plyometric movement in a box — a box jump. How often Exdrcises you guess that the time period a typical athlete performing them has a foot-contact time less than 0.

Not often.

The degree of explosiveness that is needed for a true plyometric effect is simply not taught. The difference is Exercise mental approach. Explosive and true plyometric training begins in your head. As an athlete, you determine, by your mental focus, how quickly you respond to any stimulus. When performing plyometrics, keep the idea of amortization foremost in your mind.

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Always concentrate your efforts on minimizing the time you engage the resistance. The effectiveness of plyometrics truly does start in your mind.

Second, as CrossFitters, we have perhaps failed to appreciate that true plyometrics can be performed with virtually any muscle group. The vast majority of CrossFitters only employ this technique when working on box jumps, and the exercises themselves typically include only boxes.

Yet plyometrics is a muscle-oriented phenomenon, not a movement-oriented Plyomftric