Do You Need Some PLYOMETRICS?
Plyometric exercise has become an important part of late stage rehabilitation for individuals returning to sport or other athletic activities. Plyometric exercises are also used in development of power and performance.
What is plyometric exercise?
Plyometric exercises use the stretch shortening cycle that includes a lengthening movement (eccentric), a rebounding phase, quickly followed by a shortening movement (concentric). Think of an elastic band quickly stretched and released. Let’s take a look at an example: throwing a baseball. The pitcher enters the cocking phase(lengthening) storing the elastic energy then quickly accelerates (shortening) to throw the ball. In the lower body, plyometrics include running, jumping, cutting/pivoting.
How do we decide when someone is ready for plyometric exercise?
Before beginning a plyometric training program, we need to consider some general and specific patient factors. Age, injury type and history, and experience with plyometrics/resistance exercise are the most important. We also consider the strength of the individual at the time, including their ability to produce power through movement. For example, the individual should be able to perform a number of single leg squats and single leg calf raises before beginning a jumping or running program, respectively. The patient should be pain free with all prerequisite range of motion/flexibility testing before starting plyometrics. For instance, a pitcher should demonstrate full shoulder range of motion before beginning to throw, as any pain or range of motion loss would likely be revealed and maybe exacerbated by a throwing program.
How do we prescribe plyometric exercise?
There are a number of variables which we consider when dosing plyometrics. We often break down the plyometric phases. For example, a quick reversal exercise focuses on the quick stretch into the energy storing phase (reversal of direction). We can also vary the intensity, range of motion, volume, and frequency.
Stay tuned for Cameron’s plyometrics video next week!
Best In Health!
Your OrthoWell family
P.S. Any pain? Come on in for some some TLC. Our manual therapy only session is just $50. We can Graston, Cup, and Stretch out the tight and get you feelin’ right! ha
Reference: Davies G, Riemann BL, Manske R. CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. Int J Sports Phys Ther. 2015;10(6):760-786.