Friday, October 24, 2008

Top 100 Sports Training And Nutrition Tips, #10

Plyometrics....a popular topic out there in the sports world....here is what you need to know:

83. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports. Plyometric exercises help you to increase power. Strength training gives you the muscular and nervous system development needed to develop optimal power, so you shouldn't skip the strength training to do plyometrics.

84. Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before moving on to full-speed exercises. Jumping and landing techniques should be mastered.

85. Choose plyometric exercises that mimic your movements of your sport (transfer-of-training-effect).

86. Safety concerns during plyometric training are: quality footwear for the athlete, safe training surfaces (hard surfaces like concrete and asphalt should be avoided) and a program designed and supervised by a fitness professional.

87. Training progressions should follow this path:

a. Simple to Complex
b. Stable to Unstable
c. Body Weight Exercises to Resistance Exercises
d. Low Loads to High Loads

88. Signs of over-training in plyometrics include:

a. Prolonged foot contact with the ground
b. Lack of control
c. Decreased vertical height or horizontal distance
d. Longer rest periods are needed by the athlete

89. Newbies and young athletes are not ready for plyometrics! To avoid injuries, they should focus on strength and core stabilization exercises first.

Train hard and smart!

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Mark Dilworth, BA, PES
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