6 Things You Need To Know About Plyometric Training

1.) What Is Plyometric Training? Plyometrics is an intense training program that focuses on implementing high amounts of forceful movements in very short periods of time.

2.) Is Plyometric Training safe? That depends on a few factors. Plyometrics are safe for the normal person (especially amongst young athletes and active adults), however, it is important to know that plyometrics are not safe for all people. Plyometrics may be contraindicated for certain injuries.

3.) Who Can Perform Plyometric Training? Plyometric training is not limited to one specific body type, but it is commonly used amongst youth and college athletes. Plyometrics are a great way to replicate sport- related movements like landing and taking off. This usually incorporates a form of jump/landing training (e.g. box jumps).

4.) To Properly Perform Plyometrics. It is important to know that when eliciting these stretch-shortening principles of our tendons, they must be done in a fast manner. Research shows that it is ideal that the movement occurs in less than 24 milliseconds.

5.) How Often Should You Perform Plyometrics? When it comes to the recommended volume (foot contact) in plyometrics, the following repetitions are suggested:

Beginner: 80-100 rep

Intermediate: 100-120

Advanced: 120-140

6.) How Many Times Per Week Should You Train? Recovery should be about 48-72 hours before the next dosage of plyometrics is implemented. Therefore, after performing plyometric training, one should wait two to three days before performing plyometrics again.

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