Plyometric Training Mistakes To Avoid
Plyometrics has become a mainstay in the training program of many exercisers who want to improve sports performance.
But it is also one of the most misunderstood and abused concepts in training.
Here are 5 mistakes people make with plyometrics…
1. They Don’t Understand The Value Of Time
Let’s assume 2 basketball players “A” and “B” who can both squat 150kgs. But on the court, Player “A” has the ability to explode off the ground and grab the rebound faster than Player “B”.
Thus, “A” has more power than “B” because he can react and jump up in a shorter amount of time.
In plyometrics, time is an important variable. It teaches you to apply the force developed in the weight room in the shortest possible amount of time.
The shorter the amount of time, the more explosive power you generate.
2. Jumping Is Not Plyometrics
Plyometric drills employ a lot of jumping. But jumping by itself is not plyometric unless an involuntary muscle action known as SSC or Stretch Shortening Cycle happens.
Jumping onto a box does not produce SSC. But jumping off a box then jumping up again as high as you can immediately following the landing does.
SSC happens at the moment you land on the floor after coming off the box. It is the rapid transition from the landing to the succeeding jump.
Plyometric training is all about efficient conversion of energy. You know you are doing plyometrics correctly when you land softly with hardly any sound.
3. Plyometrics Should Not Be Used For Conditioning
Conditioning drills even when done with high intensity are meant to induce fatigue.
When trying to build explosive power, fatigue is the last thing you need.
A plyometric workout only involves a few reps each done with the same manner of explosiveness.
If you are fatigued, how can you generate the same amount of power?
A typical plyometrics program includes 3 to 5 sets of 3 reps with 30 seconds or more of rest in between sets so you can generate maximum power output.
4. Plyometrics Should Always Be Done First
There are some exercisers who perform plyometrics after a 5 sets x 5 reps Squat or Bench Press workout.
How can you generate maximum power output if your strength sets have already sapped you of the ability to generate enough force?
Plyometrics must be done before your strength training programs and right after a light warm up.
You’ll be surprised how much easier your strength sets will get after plyometrics!
This is because plyometrics have already primed up your muscles for strength training.
5. Bigger Is Not Always Better
You’ve seen them on videos; these super athletes jumping boxes higher than they are.
Not only is it wrong but it is dangerous and is not plyometric training.
If you’re starting out, jump off a box that is up to knee level and gradually increase the height as you become more comfortable.
It may look impressive on social media but if you get injured, you won’t be able to train or play sports for months.
Do plyometrics correctly and see your game go up to another level.