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Posted: July 2, 2021
Plyometric exercise involves 3 phases and essentially involves rapid storage and release of energy via a rapid stretch & shortening of the muscle and tendon.
Examples of lower limb plyometric exercises include box jumps, hopping & skipping, while upper limb plyometrics can involve falling push up catches, medicine ball throws, and clap push ups.
Why is it important?
Plyometric training has been shown to have a number of health & performance benefits, including:
How do we progress plyometric training?
One method for progressing plyometric training is the ‘plyometric continuum’ – a term and method produced by Lachlan Wilmot, a renowned Australian Strength and Conditioning coach.
This continuum follows a series of phases progressing from learning to absorb force, to producing force, and finally combining these two qualities in the same exercise.
This is important to consider when we think about activities like running. Running, particularly high-speed running, involves repetitive absorption and production of high forces. Therefore, while strength training undoubtedly improves performance and reduces risk of injuries, it makes sense to include some form of plyometric training in your gym/rehabilitation program.