Abstract

Plyometrics have been utilized as a training technique for many years to increase physical performance variables such as speed, strength, and power. Plyometric activity activates a muscle’s stretch-shortening cycle, which is created by a rapid eccentric stretch of a muscle followed immediately by a rapid concentric contraction, producing a forceful explosive movement. When used in conjunction with periodized strength training, plyometrics may be beneficial for athletes or physically active individuals. Research has shown improvements in vertical jump performance, leg strength, power, and increased joint awareness and proprioception. Practitioners can incorporate 4 basic training plyometric drills that elicit the stretch-shortening cycle in order to develop explosive lowerbody movements. The first drill, jumps, are defined as movements ending with a 2-foot landing. Examples include jumping in place (vertical jump) or the standing jump. Hops are classified as a movement beginning and ending with a 1- or 2-foot landing of the same foot or feet. Hops can be performed with 10 or fewer repetitions (short-response hops) or performed over a distance of 30 m or more (long-response hops). Examples of hops include 2-foot ankle hops, side-to-side ankle hops, or lateral cone hops. Bounds are classified as a series of movements where the individual lands successively on alternate feet. Bounds can be classified as long response (30 m or more in distance) or a series of short-response repetitions. Examples of bounds include single-leg bounding, skipping, or alternate bounding with single-arm action. Finally, shock drills include box jumps and in-depth jumps. Box jumps have individuals jumping on and off of boxes and include exercises such as the alternating push-off, side-to-side box shuffle, and pyramiding box hops. In-depth jumps have individuals step off a box and perform a maximal jump. In-depth jumps include jumping from a box, single-leg depth jumps, and depth jump over barrier. Einleitung