What is plyometric training

Plyometric training is apply optimal force (strength) and velocity (speed) in the correct direction within the shortest time (efficacy).

What is the benefits of plyometric training

  1. Increase explosive strength due to an improve rate of force development
  2. Increase reactive strength due to greater storage and reutilization of elastic energy
  3. Improved ability to transfer force through the joints and minimize energy leaks

Force velocity relationship (picture is taken from science for sport)

The maximal force often takes more than 300ms to develop

Speed strength (midzone) takes less than 250ms to develop

Speed exercises is characterized high velocity low force with less than 100ms.

Plyometric is in the spectrum of speed training.

Force-Velocity Curve | Science for Sport

Rate of force development

If we can train the RFD for the untrained person, we can make him to create more force in shorter time, we often also get the athlete maximum strength up.

Speed Development Part 3: How to Train to Increase Rate of Force ...

What are the mechanism that underpinning the performance benefits of plyometrics

The ability to express stretch shortening cycle is what underpins all the capacities optimize rate of force development and their by maximizing the force velocity characteristics exhibited within your sport.

Movement utilizing a stretch-shortening cycle have been shown to increase performance by 10-15% compared to movements that do not.

Performance enhancement from plyometric

Skærmbillede 2020-03-31 kl. 09.02.33

Injury reduction from plyometric

Plyometric decrease risk of injury through increased tolerance to stretch loads at various speeds, loads and direction.