Hop to It!
The benefits of plyometrics
What are plyometrics and who benefits the most from doing them? Inspired by one of our adorable Easter symbols, the bunny, whose bounding abilities are much more adept than humans, this article delves into why incorporating these exercises will increase muscular power and strength. The focused functional movements mimic the brief, repeated muscle movements needed in running. A further bonus is that they can be done anywhere and need only your own body!
The simple goal of plyometrics is to develop power for performance. For runners, explosive forward motion is part in parcel of daily workouts. Over and over muscles perform concentric and eccentric muscle contractions, a shortening to lengthening. For example, going uphill enlists muscles to contract and running downhill causes an eccentric reaction, which is a state most open to injury and causes the most muscle soreness.
Looking at the basics of the running gait cycle, there is a push off (right or left), a knee bending and driving forward, and a leg straightening in time to land. Along with these most obvious stages, core stabilizer muscles keep everything in check and balanced. The upper body helps with proper posture and alignment, while arms churn in tandem with the lower half, creating more momentum to charge forward. There is a lot going on, so adding plyometrics to strengthtraining brings specificity with the springlike movements and high-impact landing that would be done in running.
Common exercises you see illustrated in running magazines include squat jumps, lateral bounding, box jumping, skipping, and single leg hops. Each one involves a rapid deceleration–acceleration that produces an explosive reaction which, in turn, creates maximal force in the shortest amount of time. Though this is starting to sound like intense work for a cross-fitter, the main idea behind these exercises is to mimic the functional movement you might already be doing. For an athlete, plyometrics improve performance, but even on an average day, moments arise when you might suddenly need to bound up some steps.
Adding plyometrics to your workout routine is not only beneficial for run training. “Jumping, cutting and pivoting activities occur in almost all sports and each has plyometric demands, thus the concept of power development is the key for many activities of daily living, work related activities, recreational, and competitive sports.” (International Journal of Sports Physical Therapy). In a gym environment, the exercises can be done on an even surface in shoes built for lateral movements – a cross trainer – that will have grip and keep you lower to the ground. Highly cushioned running shoes are unsuitable.
Plyometrics are not for everyone. Those who shouldn’t do them are dealing with arthritic joints, pain, joint instability, inflammation, compromised balance, or minimal foundational strength. The latter means that your body may not be strong enough yet to do the plyometric activity properly and safely. Everyone has individual strengths and weaknesses which will affect efficient movement so working with a personal trainer or coach will help ensure your technique is on point. Plyometrics vary in progression according to your strength base. For example, you might start with a basic squat jump well before attempting to land on a box or performing single leg squats. If you are on your own, be sure to watch yourself in a gym mirror and really focus on proper form before getting too fancy.
In honour of the fluffy harbinger of spring, why not add a little hop to your step, if your physical health allows, as part of your run, sport, or gym workout? The benefits extend to improved balance and agility as well. Start slowly one or two times a week with basic beginner exercises. One of the goals is that it be high intensity so do fewer reps at maximal effort with breaks between sets. Some of these exercises inspire memories of school days, jumping rope or track and field. Back then we didn’t know we were doing plyometrics – it was just being an active kid.