Plyometrics

Plyometrics: Why and how??

Plyometrics are essentially a movement that involves both eccentric and concentric activation of a muscle (lengthening and shortening). 

Benefits:
Bone Building
Research has shown that it can improve bone density in premenopausal athletes. As linear athletes, we miss out on the rotational forces applied to a bone with jumping, cutting and moving in plyometric ways and this makes you miss out on the re-modeling effect that makes bones stronger.

Strength and Power
For trail runners, the ability to move quickly and be reactive on varied terrain is necessary. Working on plyometrics can help you improve your skills on descents and difficult terrain. 

Injury Prevention
Stability in ankles is important for trails and to maintain effective form for road runners. Plyometrics are great to work on reactive techniques to prevent ankle sprains. The jumping and loading stresses the muscles in the foot/arch which then can improve stability of the entire lower leg. 

Running Economy
Research has shown that plyometrics improve running economy (a measure of how much oxygen the body uses while running at a certain speed or intensity). So essentially this can make you more efficient and allow you to run longer faster!

Implementation:
It doesn't take a lot to add plyos into your routine. Research shows that novice athletes can see benefits with 30-50 contacts. It doesn't have to be time intensive. 

Ways I like to add plyos into athletes routines include the following:
1. Footwork and line hops
2. Decelerating drills, depth jumps, agility routines
3. Complex movements like lunge jumps, skaters, squat jumps
4. Drills like A-skip, grapevine, high knees etc. 

Want to learn more or get links to the "research" mentioned above?
Click contact us and see how Coach Carbs can help you!