![]() ![]() Plyometric training can also help reduce the risk of injuries by improving the muscles’ ability to absorb impact. Research has shown that plyometric training can lead to significant increases in muscle size and strength ( 7 ). Plyometric movements are based on the SSC, which is a powerful stimulus for muscle growth. ![]() This type of training can help you run faster, jump higher, and change directions more quickly ( 3 ). Improved Athletic PerformanceĪthletes who do plyometric training can see improved power, speed, and agility. Many benefits come from adding plyometric jumps to your workout routine. ![]() The concentric phase of the jump is what gives them the power to dunk the ball. This is why plyometrics are often referred to as “power training.”įor example, when a basketball player jumps to dunk the ball, they use the stored elastic energy in their muscles to explosively propel themselves up and into the air. In plyometric movements, the concentric phase is where all of the stored energy from the eccentric and amortization phases is released to produce explosive force. This is also known as the “explosive” or “power” phase. The concentric phase is when the muscle shortens as it contracts. Read More: The Best Standing Core Exercises For Strength, Stability, And Function Concentric Phase If this phase lasts too long, however, the stored energy will be lost and the explosive force will be reduced. This conversion of energy helps to explain why plyometric movements are so explosive. This is the brief period between the eccentric and concentric phases when the muscle is neither lengthening nor contracting.ĭuring the amortization phase, the stored elastic energy in the muscles is converted into kinetic energy. The amortization phase is also known as the “transition” phase. This eccentric phase allows them to store elastic energy in their muscles, which they then use in the concentric phase to propel themselves up and into the air. This stored energy is then used in the next two phases to produce explosive force.įor example, when basketball players jump to dunk the ball, they start in an eccentric position with their legs bent. The eccentric phase of a plyometric movement is important because it helps store elastic energy in the muscles ( 5 ). This phase is also known as the “loading” or “stretch” phase. Eccentric Phaseĭuring the eccentric phase, the muscle is lengthening under load. The SSC is made up of three phases: eccentric, amortization, and concentric. Plyometric training is a type of power training that uses the SSC to enhance an athlete’s performance ( 6 ). If you’re thinking about adding plyometric training to your workout routine, here’s everything you need to know about why and how it works. It can also help reduce the risk of injury by improving the muscles’ ability to absorb impact ( 6 ). Plyometric training can help improve an athlete’s power, speed, and agility. The SSC is one of the most important mechanisms in human movement and plays a big role in things like sprinting, jumping, and throwing. This means that the muscle is first stretched (eccentric phase) and then contracts quickly (concentric phase) to produce explosive force. Plyometric movements are based on the principle of “stretch-shortening cycle” (SSC). Plyometric jumping is a powerful and explosive movement that can help athletes in many different sports enhance their performance. If the word “jumping” makes you think of playing hopscotch or double-dutch, then you’ve got the wrong idea of plyometrics. ![]()
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