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Introduction to PlyometricsPlyometrics is characterised by the plyometric (eccentric) contraction of a muscle directly followed by a miometric (concentric) muscle contraction. The change between contractions utilises the Stretch Shortening Cycle (SSC). The SSC utilises the build up of elastic energy during the deceleration phase, which is then used during the acceleration phase . Which produces a powerful explosive movement generating high velocities throughout movements such as the counter movement or box jump (Robinson et al., 2004).
The video to the left provides an introduction into Plyometric training, demonstrating different level exercises with the application to periodization and training requirements. |
The effects of Plyometric training on sprint performance
Previous research has implemented the use of Plyometric training to enhance performance. A 6 week training intervention significantly reduced sprint times over a 0-5m distance and 0-10m distance. The intervention lasted 6 weeks with two sessions per week, with relative volume, ground contacts, progressing each week. 0-5m sprint time significantly (P= 0.008) reduced by 5%. 0-10m sprint time significantly reduced by 4% (P= 0.001).
Increases in performance were attributed to increased stride length during the acceleration phase, supporting the findings of previous investigations. The subsequent increase in sprint performance is transferable to several sports. Several invasion based sports that require short repeated sprints would benefit from increased sprinting performance, with evidence based on the current study should seek to include Plyometric training into the seasonal periodization model (Rimmer and Slevivert, 2000). Results from the previous investigation are presented in the pictures to the right, identifying training program and sprint performance results. Full link to academic references can be found on the References Page. (Lockie et al., 2014) |
Sport Specific Plyometric Training
As previously demonstrated that effect of Plyometric training can significantly increase sprint performance, a skill transferable to several sports. The Study of Lephart et al., (2007) investigated the effect of golf specific combined resistance and plyometric training on golf swing performance. The results indicate the 8 week training intervention significantly increased golf swing performance, drive distance and Club head velocity (CHV).
The study designed the intervention to use exercises that replicated the golf swing, utilising the SSC to increase maximum force exertion during the downswing. Increases in participants performance were attributed to increased muscular force and sequential acceleration during the swing. The intervention itself, was an 8 week combined plyometric and resistance program. The program consisted of 2 sessions a week on none consecutive days. Volume of repetitions was increased progressively along with weight. The intervention design and subsequent results are presented in the pictures to the left. Results from the investigation were supported by previous literature which have reported increases in golf performance following periodized plyometric training (Alvarez et al., 2012; Doan et al., 2006). |
Based on the findings of previous literature it is clear to see that Plyometric training has a significant positive impact on sport specific and transferable physical performance skills. 4-8 week periodised plyometric training interventions incorporating 2-3 sessions per week is an adequate amount of training to see significant increases in performance.