What is plyometrics?
Plyometrics is a kind of exercise involving the neuromuscular system in rapid force development to improve elastic power of tissue, RFD, and the ability to absorb force. There are three phases, eccentric (lengthening of the muscle tissue), amortization phase (between eccentric and concentric), and concentric (shortening of the muscle tissue), happening during plyometric training. These three factors allow athletes to produce greater force following the eccentric phase. It is stressful to use plyometrics because the stress comes from the mechanical tension and the nervous system recruiting a large amount of motor units. To do plyometrics safely, it is important to begin with sufficient warm-ups, such as static and dynamic stretching, which can help athletes progressively ease into the workout.
Plyometrics is not dangerous, but an adequate base of strength and power is essential for plyometric training. Beginners can do low-intensity plyometric training, similarly such as jumping and running. However, depth jumps and drop jumps are seen as an advanced training for experienced athletes. Sneakers, repetitions, landing surfaces, base strength, and speed of execution are all components in plyometric training and influence the intensity, volume, and risk of injuries.
Plyometrics are just a part of strength and conditioning program and not a panacea. As mentioned above, all of the proponents involve how to exert force in a rapid manner. The ability to exert force can be in the form of jumping and changes of direction. Before enhancing the ability to exert force immediately, it is imperative that athletes have to improve the ability to absorb force during movements.
Sources: NSCA