Plyometric training

Plyometric training is a high-intensity interval training that increases muscle strength and endurance. It is also known as "explosive strength training" because it involves a series of rapid, consecutive movements typically performed with the goal of propelling oneself off the ground.

The rapid alternation of muscle contraction and relaxation not only engages the muscles but also the tendons and ligaments. Through training, these structures are strengthened, subsequently reducing the risk of injury.

Plyometric training can be challenging for beginners, but with practice, it can become a powerful tool in the fitness arsenal. In this subject of the Professional Health Fitness Personal Trainer course, we will explore the fundamentals of plyometric training and introduce some exercises for participants to try.

Some examples of plyometric training include jump training using the Plyo-Box named after this training form, but there are also various ways to train upper body reactive power. One advantage of plyo training: you only need your own body weight. Most movement sequences are based on pure bodyweight exercises like squats, push-ups, and lunges - of course, in explosive or jumping variations.

It is a very effective training based on the stretch-shortening cycle of the muscles and to improve performance in many sports. This cycle leverages the muscles stretch reflex and the associated stored energy to generate more force when the muscle is actively stimulated. It is particularly beneficial for sports that require speed and strength, such as jumping sports, American football, or athletics.

Plyometric training is a challenging form of exercise and should therefore be conducted under the guidance of an experienced trainer.