Plyometrics, or jumping exercises, involve powerful, rapid movements that help increase speed, power, and strength. Due to their short, sharp, high-intensity nature, fast-twitch muscle fibres fire, enabaling the athlete to generate power quickly and stimulate muscle growth. Plyometrics are a great addition to all training programmes. They get your heart rate up, help build muscle, and the best part: they're not only for athletes! They can be used by individuals of all fitness levels, training age and athletic backgrounds.
Benefits of plyometrics:
Enhanced athletic performance
Increased power output in the muscles
Increased force in muscle contractions with less energy consumption
Faster speed of muscle contractions
Change direction quickly
Enhance neuromuscular coordination by forcing synchronisation of different muscle groups, nerves and the brain
Better control when stopping and starting movements
Increased jumping height
Decreased risk of injury to the joints and muscles
Improve bone density and joint strength
Reduce risk of osteoporosis
Increased calorie burn, boost metabolism and help aid weight loss
Versatile and accessible
Lateral Bounds
Lateral bounds, also known as lateral jumps, involve jumping laterally from side to side. They are a progression of plyometrics that should be approached with caution and are predominantly used for athlete’s looking to improve their lateral power and agility.
Besides enhancing balance and proprioception (the body’s awareness of its position and movement in space), lateral bounds forces the body to stabilise and control itself, and is ideal for cardiovascular conditioning.
Lateral movements predominantly require strength from the hip abductors - specifically the gluteus medius and minimus - which are crucial in stabilising the pelvis and hip joints. Lateral work is especially beneficial in a pre-hab and rehab programmes for hip, knee and ankle injuries.
They specifically target all lower body muscles by forcing an explosive push off and landing in a lateral direction. Players of sports that require a high degree of quick direction change, such as basketball, tennis, football, hockey, and rugby, benefit hugely from training lateral bounds.
Serving as a base for functional strength, agility and explosive power, lateral bounds improves nimbleness, dexterity, and greater hip and twisting strength - ideal for swinging a bat or racket, sprinting or driving a golf ball.
Why combine cardio, strength and plyometrics in one session:
Cardiovascular fitness enhances endurance and stamina, enabling athletes to sustain intense efforts for longer durations.
Strength training builds all over strength and power, improving performance in activities that require force production.
Plyometrics enhance explosiveness, agility, speed movements, more rapid change of direction, and athletic performance in general.
Integrating all three components in a training plan can help athletes excel in their respective sports or activities. However, combining them in one session can help maximise efficiency, optimise muscle development and contribute to a more well-rounded workout.
Combining all three modalities can:
Increase calorie burn and fat loss
Enhance muscle development
Offers variety and motivation by preventing boredom and avoiding plateaus
Get fitter, faster
More efficient muscles
When to add plyometrics to your session
It all depends on your goal, desired outcome and sport demands. Athletes looking to maximise their power output should perform plyometrics at the beginning of their session when muscles are fresh and energy levels are high (but please warm up adequately beforehand. Plyos on cold muscles can cause injury and significant pain!) Set and rep counts remain low (around 2 sets of 4 for each exercise) with significant rest to maintain proper form.
Performing plyometrics after strength training may be used if the aim is to improve strength and hypertrophy, but it is not recommended after heavy lifts due to increased fatigue resulting in a higher percentage for injury.
Performing plyos after cardio can be a powerful and strategic tool for athlete’s who’s sport demands repetitive jumping and agility throughout competition. For example, football/soccer players should perform plyometrics post cardio to mimic game conditions as it forces them to remain explosive under fatigue. It also offers enhanced conditioning and endurance by improving aerobic capacity, rapid force production, and optimised power development.
Polymeric exercises
Box Jumps
Depth Jumps
Medicine Ball Throws
Tuck Jumps
Skater Jumps
Clap Push-Ups:
Split Jumps
Power Skipping
Jump Squats
Bounding
Skipping
And many more!
Conclusion
Are you ready to start jumping? I think so! But please approach with caution.With any type of training, it is best to consult with a professional who understands your biomechanics, body type, goals and aspirations. Plyometrics are a powerful addition to your training programme, but not without risk!
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