Plyometric Training

A bit of info about Plyometric Training:
– “Plyometrics is a training technique designed to increase muscular power and explosiveness.”
– “Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase).”
– “The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. In addition, the coupling time or ground contact time must be as short as possible. The challenge to you as coach or athlete is to select or create an exercise that is specific to the event and involves the correct muscular action. As long as you remember specificity and to ensure there is a pre-stretch first then the only limit is your imagination.”
– we should be performing plyometric exercises rather than running marathons for tournament training. Sparring is fast and explosive rather than a four hour plod. That’s why plyometric training is ideal for the Squad.

I have ten plyometric exercises I use for my Taekwondo Squad that they perform in pairs (one counts whilst one exercises) alternating each time.  I ask them to perform this once a quarter and I record their scores to monitor improvement.  Give it a go!

3 thoughts on “Plyometric Training

  1. Anonymous

    “Increased acceleration requires a structured approach and the use of specific drills, practices and conditioning. Developing powerful concentric leg strength is crucial, as is using weighted sleds with a relatively light load (5kg). However, plyometric drills (and increased leg stiffness) are increasingly important as strides get longer, and ground contact times reduce as top speeds are approached. Acceleration and top speed running practices and conditioning methods need to be blended into a coherent training plan if an athlete is going to reach their full speed potential. Over-speed methods do not seem to offer real benefit, nor do heavy weight squat jumps or heavy load weighted sleds.”

    Reply
  2. Pingback: Alternative Plyometric Exercises | wiredMA Blog

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