Get More Athletic With Plyometrics

Plyometrics originated in the Soviet Union in the 1960s. The term "plyometrics" is derived from the Greek words "pleythyein," meaning "to increase," and "metricos," meaning "measurable." The training method was initially developed by Dr. Yuri Verkhoshansky, a Russian sports scientist and coach, and his colleague Dr. Michael Yessis.

Verkhoshansky and Yessis were researching ways to improve athletic performance, particularly in track and field. They observed that athletes who incorporated explosive, jumping movements into their training routines showed significant gains in power and performance. Based on their observations, they developed a systematic approach to training that involved rapid stretching and contracting of muscles, aiming to enhance the stretch-shortening cycle.

When done correctly it can feel like your bouncing off the ground. A sensation produced primarily by a well trained muscle-tendon unit.

Plyometric exercises involve rapid muscle lengthening followed immediately by a powerful contraction, taking advantage of the elastic properties of muscles and tendons. The goal is to improve explosive strength, speed, and power. Over time, plyometric training gained popularity in various sports and fitness disciplines due to its effectiveness in enhancing athletic performance.

Now, the problem with getting back into training plyos, especially as an adult, is that they can be very hard on the body. After all, their very nature is high impact.

Plyometrics, generally are trained at at low reps, with high rest intervals. This is because they require massive amounts of muscular control and force production, but also can be quite taxing on the nervous system.

But this isn’t how you should start. They key is to start with low impact variations. As you eventually get stronger, more coordinated, and are able to drive into the ground, progressions are to be made.

I would start with doing Plyo work 2-3 times a week. focusing on around 10 working sets per day. Below are some fundamental drills to get you started.

1) High knees. This one is essential for any kind of sprint training, and a great intro to plyo work. 3 sets, 10 seconds work. Rest 60-90 seconds.

2) Lateral Hops. Also referred to as lateral pogos, the goal here is a consistent patter, and increasing intensity. This video is done at a very low intensity, but the goal should be high force production on each rep. 3 sets, 10 rep. Rest 60-90 seconds.

3) Power Step Up Switches. Focus on dominant pressure on the front foot, especially using it for eccentric control. The goal is to quick off the ground, and explosive, while getting full extension through the lower body. 3 sets, 10 reps. Rest 60-90 seconds

4) Rebound Depth Jumps. This one is by far the most aggressive of the three. It is designed for high impact, but is great creating a lot of power. Some of the earliest videos of plyometrics where variations of this drill. As your goal is to ‘punch’ the ground, start very low and build hight over time. You should only progress to a higher box once it feels like you can ‘bounce’ off the ground, gaining much more height than the box you dropped off.

I hope that provided some value. Remember, as a beginner, start at a lower intensity, with a higher weekly frequency. Take it slow and your body will reward you.