Health Fitness

Safety Considerations for Plyometric Training

Plyometric exercises are explosive movements that use strength and speed to generate power. Imagine Coby Bryant or Michael Jordan jumping for a dunk, plyometric training, at least in part, makes it possible.

Since they are high-impact and explosive, they present their own “brand,” so to speak, of training safety mandates. After all, you’re dealing upper and lower body punches. Unlike other exercises, such as isometrics, where you are by definition stationary, you jump hard and land, in most cases, on a solid surface. So to alleviate any stress in this regard, it’s a good idea to invest in a plyometric mat.

Be careful what you land on

Jumping off a plyometric platform, like you would a box jump, increases the impact up to 7 times more than just running on pavement. Therefore, landing on a “non-slip” [emphasis placed on non-slid] matte or smooth rugs are a must.

Consider Your Fitness Level: Lighter Plyometrics

Naturally, if you haven’t practiced plyometrics before, you’ll want to follow modified or lighter versions of plyometric training.

Some of the “lighter” plyometric exercises include moves like:

  • Skipping

  • jump the rope

  • lunges

  • jump squats

  • clap push ups

jumping jacks

One of the modified versions of a plyometric exercise that is a “safe” alternative for anyone not acclimated to repetitive jumping is the jumping jack. Not only are you getting your heart rate up, but you’re also working your upper body, something that doesn’t normally happen when you’re doing lateral box jumps or jump squats.

Jumping on a springboard or vault can also alleviate the impact effect that occurs when using certain plyometric jumps.

Proper way

As with most exercises, form matters to avoid injury and get optimal results. It is imperative to perfect the form of any plyometric exercise before doing it quickly or explosively.

Eat Healthy and Hydrate

When it comes to safety, you also need to think about how you fuel and hydrate your body. Because plyometric exercises rely heavily on muscle strength, it’s important to stay well hydrated and fuel your body with the right vitamins and nutrients. Drinking 8 ounces of water before beginning a plyometric workout is just as essential as staying hydrated after your routine. Even eating vegetables and fruits can increase the amount of fluid you consume.

increase intensity

Not all plyo exercises impart the same intensity of movement. Therefore, it is important to develop those exercises that are more difficult. To ensure training is safe and progressive, exercises should progress from low intensity exercises to advanced plyometric training, especially for people who are less experienced with power and strength training.

Keep exercise to a minimum

When you’re just beginning a plyo routine, it’s also safer and prudent to keep exercises to a minimum. For example, sessions may include two lower body plyometric exercises interspersed with upper body plyometric exercises.

hire a coach

The most effective plyometric training is individualized to the particular needs of those doing the training. A personal trainer can design a plan tailored to your specific needs and goals.

Recovery and Rest

Proper recovery within a single workout and between workouts cannot be stressed enough to avoid injury. A proper balance is 1-3 minutes of rest between sets and 3-5 minutes between different exercises in a single training session.

Recovery between workouts can depend on variables, which are based on individual training requirements, and here again, the expertise of a trained specialist is most valuable.

A relatively safe plyometric exercise

For safety reasons, proper exercise selection is imperative. While a wide range of plyometric exercises can support one’s fitness goals, some workouts are applicable for a certain sporting activity. To exercise safely, choose a lower-body plyometric exercise that is considered low-intensity, such as the jump squat.

To perform this exercise, you should stand with your feet shoulder-width apart, with your trunk slightly flexed forward. Stand so that your back remains neutral but straight. Position your arms so that your elbows are bent 90 degrees. Lower your body so that your thighs are parallel to the floor.

Make a quick movement at this point (don’t spend too much time squatting) and jump explosively before landing on your feet. Rest for a second or two and repeat the exercise. To play it safe, extend your ankles to full plantarflexion (the optimal range). This type of exercise can prepare you for more challenging workouts, such as those represented by box jumps, depth jumps, and tuck jumps.

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