Synopsis: 12

PLYOMETRIC FOR PEAK PERFORMANCE IN SPORTS

Dr. Vinod Kumar K.C

Dayananda Sagar University, Bengaluru.

Plyometrics are a highly effective form of power training designed to significantly improve sports performance.

Used by athletes to reach peak physical condition, plyometric exercises manipulate the elasticity and strength of muscles by increasing the speed and force of their contractions. This gives plyometric training the ability to produce fast and powerful movements that provide explosive power for a variety of sports.

Plyometric exercises use the stretch shortening cycle (SSC) to generate quick, powerful pre-stretch or counter-movements. Muscles are loaded with a lengthening (eccentric) action, followed immediately by a shortening (concentric) action to reach their optimum force in the fastest time possible. Plyometric exercises strengthen muscle tissue and train nerves to produce the specific muscle contraction.

A plyometric contraction involves three consecutive phases.

Eccentric Phase – a rapid muscle lengthening movement

Amortization Phase – a short resting phase

Concentric Phase – an explosive muscle shortening movement

This combination gets the muscles to work in unison while engaged in a particular movement. The myotatic stretch reflex is stimulated to enable the automatic contraction of muscles. The explosive movements generated develop muscular power by acting on nerves, muscles, and tendons.