What role should plyometrics play in the exercise progam of jumpers?

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It is a must for jumpers to add plyometrics to their weekly training program. Weight training helps develop total body strength, but many lifts (squats, box step-ups, lunges) are not ballistic, dynamic lower body exercises. Sprinting is a great way to develop power and speed by working fast twitch muscles and refining sprint technique, but plyometrics help bridge the gap between the weight room and the track. Fred Wilt (1975) interprets plyometrics as exercises that produce "an overload of isometric-type muscle action which invokes the stretch reflex in muscles." Short jumps and long jumps are two types of plyometric exercises that both sprinters and jumpers can do. Short jumps (standing long jump, standing triple jump, and double leg bounds) develop the explosive power needed at the starting and acceleration phases of the approach run. Short jumps are done for 5 to 20 meters using various types of hops and bounds. Long jumps help increase maximum running speed and speed endurance. These jumps can be done in various combinations of hopping and bounding for 50 to 100 meters. Short jumps should be done before sprinting, and long jumps should be done after sprinting.

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Types Of Exercise Programs

Types Of Exercise Programs

From walking to engaging in team sports, exercise comes in many forms. Aerobics, stretching, weightlifting and endurance training are some of the types of exercise that produce health benefits and enjoyment. With each type of exer...

cise, proper technique and posture is critical in preventing injuries while achieving maximum health results.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.