Plyometrics – JUMP!

Hello!IMG_2513

It’s Me!

Quick Update:

-Loving second semester of my Masters program! Always learning new things πŸ˜€

3 Months ++ of ZERO running (does running for the train count?)


What have I been up to since getting off running?

If you are wondering, I haven’t been sitting on my butt. I can’t sit still. πŸ˜› I cannot NOT do anything. I’ve been doing heaps of body weight circuit training and cycling!

Most of the exerises that I do involve some sort of jumping. I find that it is a REALLY good way to get my heart rate up. Because I have plantar fasciitis, I’ve been incorporating it with a lot of care! I try not to aggravate it too much and have full days of rest + a lot of stretching + foam rolling the feet, calves, hips, butt, hamstrings (SO GOOD!)!


So, let’s talk PLYOMETRICS! Plyos have been a huge part of my training (lately). I love how my training has made a 180 degree change from pure running to pure circuit training. I’ve always been doing some sort of strength training (but it was never consistent). I found it REALLY hard to incorporate other forms of training when I was running. And I was not doing as much cross training as I should. Injury has forced me out of my comfort zone and I’m loving every bit of it!

IMG_4817Every time I start jumping, I remember why I chose running. πŸ˜‰

If you can see the silver lining, amazing things can come from seemingly “bad” situations/conditions. It is all about perspective and how you deal with “failure” or “change”.


BACK to plyos.

Plyos involve a lot of quick EXPLOSIVE movements. Think jumping and bounding.Processed with VSCO with f2 preset

The goal is to get your muscles to exert MAXIMUM force (EXPLODE) in the shortest amount of time. This means going from eccentric contraction (muscle lengthening) to concentric contraction (muscle shortening) as fast as possible.

Imagine you are trying to jump onto a box. What do you do? You would bend your knees and lower your body slightly before trying to jump. That bending/lowering is basically the eccentric phase where your muscles are prestretched to store potential energy. The jump is then the concentric phase where you release all that stored up energy.

Plyos require a high amount of force, which can lead to stronger bones, joints, tendons and ligaments.

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– Increases POWER & SPEED
-Increases ENDURANCE
-Increases intermuscular coordination and neural drive = Strength and efficiency
-Reduces landing force
-Improved dynamic balance in older people
-Weight bearing = stronger bones (increase in bone mass)
-Decrease risk of ACL injuries
-Better static and dynamic stability
-Aerobic capacity – increasing blood lactate, heart rate and oxygen consumption

Examples:

IMG_1989-Burpees

IMG_3338-Jumps (box jumps, squat jumps, jump lunges, tuck jumps, broad jumps)

IMG_2068-Hops (single leg hops)

IMG_7940-Bounding

-Death jumps

-Plyo push ups

Menu:

Pick and mix! You can do a few sets with a definite amount of reps or set the timer (30 seconds work:30 seconds rest etc). You can alternate between plyo and non-plyo moves for active recovery in between each move.

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Caution:

-Plyos are an advanced form of training (athletes). Make sure you have a good fitness base, flexibility, strength, coordination and range of movement.

-Make sure you warm up for at lesat 15-20 minutes before any form of exercise (esp plyos)

Start slow from lower intensity movements before progressing into more explosive and advance movements

-Engage muscles

-Ensure proper biomechanics while performing every movement

HAVE FUN!

xoxo

Β Resources:

NASM Essentials of Personal Fitness Training 4th edn 2012 (Lippincott Williams & Wilkins)

 

 

4 thoughts on “Plyometrics – JUMP!

  1. Hello Adele,

    Just curious as I am having PF too. Shouldn’t jumping might possible make Plantar Faciitis worst even thought jumping can strengthen the lower body muscle?

    1. Hey Alwin,

      Yes! You are right. Excessive jumping etc can actually cause PF!
      I would not recommend this sort of training if you are unsure of how to incorporate it.
      For me, i’ve been doing a lot of stretching, foam rolling and a good warm up sesh before i start. I also know my body quite well so i tailor mu workouts accordingly.
      The most significant thing I changed is changing up my routine. I used to only run on most days and most of my workouts require impact/contact with the ground. Now i do plyo alternate days and cycle (non-impact) on other days.

      Hope this helps!

      Cheers,
      Adele

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