Plyometrics (also plyometry, plyometry, plyometrics, from English plyometrics πληθύνω - multiply, grow or πλέον - more, μέτρον - measurement) - originally - a sports technique using the shock method; in the modern sense - jumping training. Plyometrics are used by athletes to improve athletic performance that requires speed, speed and power. Plyometrics are sometimes used in fitness , and is one of the main elements of parkour training . In contrast to isometric exercises , plyometric exercises use explosive, quick movements to develop muscle strength and speed. These exercises help the muscles develop the greatest effort in the shortest possible time.
Content
Development History
The name "plyometrics" was coined in the 1980s by Fred Wilt , a member of the US long distance running team. Watching the warm-up of the Soviet athletes, he noticed that while the Americans took time to stretch, the Soviet team was doing intense jumps. Subsequently, Wilt was deeply convinced that these jumps were a key element in the success of Soviet athletes.
Upon returning to the United States, Wilt learned about the work of Michael Jesis on the study of the Soviet approach to training, namely the “shock method” developed by Professor Yuri Verkhoshansky , and their joint efforts, the term “plyometrics” became widespread in the United States, and then for the limits. However, with the promotion of plyometrics, the meaning of the term was blurred, and now they call it any jumping exercises, regardless of intensity. There are even "plyometric" push-ups or pull-ups.
Thus, two meanings of the term “plyometrics” can be distinguished: the shock method and modern plyometrics.
Impact Method
The idea of the shock method is to stimulate the muscles by shock stretching, preceding the active effort. [one]
The central exercise of the percussion method is a deep jump . A deep jump is a jump down from a certain height (usually 50-70 cm) with immediate jumping up. It is extremely important that the landing and jumping is very fast, in 0.1-0.2 seconds.
The mechanics of a deep jump are as follows: when an athlete falls from a height, he gains kinetic energy, and when he lands, the thigh and lower leg muscles perform an eccentric contraction in order to slow down the fall. The eccentric contraction is momentarily replaced by an isometric (without movement), which is immediately replaced by a concentric contraction when the athlete jumps up.
The shock method was developed by Yuri Verkhoshansky for training the national team of the Soviet Union in the late 1960s - early 70s. His task was to improve the results of Soviet athletes in athletics competitions. Observing the mechanics of jumping and running, he found that these exercises are characterized by the application of very great effort in relation to the ground, and for a short period of time (when jumping, contact with the ground lasts 0.2 seconds, while running - 0.1 seconds), from which it was concluded that to improve performance it is necessary to develop the ability of an athlete to make a great effort very quickly. The deep jump was chosen by him as an exercise that best reproduces this short-term contact with the ground.
Modern Plyometrics
In modern sources, plyometrics call any jumping exercises, regardless of the speed of the jump. Conventional jumping exercises are available to all athletes, regardless of level of training; not everyone needs explosive muscle strength. For example, long-distance runners in training perform a series of 20-30 consecutive jumps, as well as other cyclic exercises, such as a long jump. Jumping exercises are also included in the warm-up before training by the shock method.
The conventional jump technique is no different from the explosive jump technique. However, conventional jumps differ from explosive jumps by longer contact with the ground. So, a common mistake of beginners when jumping in depth is that the athlete crouches too deep when landing, and a quick transition from eccentric to concentric muscle contraction does not occur. Then the exercise does not train explosive strength, but simply the ability to jump.
Safety
| A deep jump requires special preliminary training, which is expressed in the implementation of a significant amount of jumping exercises and exercises with a barbell.Verkhoshansky Yu. V. Fundamentals of special strength training in sports |
Plyometrics, when properly performed, are safe, but concentrated and intense movements increase the load on the joints, muscles and ligaments. Therefore, it is extremely important to take care of the safety of the exercises. Plyometric exercises should be performed by well-trained athletes and under the supervision of a trainer. Before starting plyometric studies, you need to have good strength training , flexibility and proprioception . The athlete must learn the correct technique for performing plyometric exercises before starting classes, as well as be rested and healthy.
Specific strength requirements vary from source to source; So, one of the sources offers as a test 5 squats with a weight of 60% of its own weight. [2] Flexibility is important to prevent injuries and to improve the effect of training. Proprioception and motor coordination are also necessary for the safe execution of plyometric exercises.
Plyometric exercises are not recommended for scoliotic patients, adolescents and the elderly due to age-related changes. .
Links
- ↑ Verkhoshansky Yu. V. Fundamentals of special strength training in sports / 2nd ed. reslave. and add. - M.: Physical education and sport, 1977. - 215 p. - (The science of sports).
- ↑ Chu, Donald A. Jumping into Plyometrics. - Human Kinetics, 1998 .-- 177 p.