Boost workouts, strength and performance with plyometrics

Athletes and even weekend warriors are always looking to improve their strength and performance to give them a competitive edge. Plyometrics (aka plyos) might just be the key. Used by track and field athletes in Europe since the 1920s, plyometrics today are incorporated into many sports and fitness workout programs in varying levels of intensity and without the need of any special equipment. This makes plyos easy to do on an athletic field, workout room or at home.

Research studies have examined the affect on various sports—most recently with 76 youth soccer players. All players trained twice per week, but the test group followed a seven-week plyometric program. When compared to results of fitness tests given prior to the study, the test group improved significantly in their countermovement jump height, reactive strength, agility and kicking distance, but no difference in their 20-meter sprint time. The control group showed no significant improvements. Researchers noted that to improve sprinting performance, athletes should incorporate running exercises in addition to plyometrics.

An easy plyometric exercise that can be added to any routine is the squat jump.

However, you don’t have to be an athlete with a strong fitness base to add plyometrics to your workout routine. Just begin at your own pace and remember, plyometrics are tough. Expect to sweat, feel your muscles burn and you may even notice an increase in your heart rate. For this reason, consult your physician before beginning a plyometric exercise program.

To those wanting to enhance their own workouts with plyometrics, here are a few tips:

• Always warm up for several minutes before beginning any workout. If at any time you feel you are exercising beyond your current fitness abilities, or feel discomfort, discontinue exercise immediately.
• Proper form and technique are important.
• Land softly to absorb the shock. Plyometrics are strenuous impact exercises that may cause injury if done incorrectly. Tendon ruptures around the knee and ankle have occurred in poorly conditioned athletes. Therefore, older athletes also should incorporate flexibility exercises and progress gradually.
• Perform the exercises on cushioned surfaces and wear shoes with plenty of cushioning.
• Allow rest time and recovery between workouts.
• Stop immediately if there is any pain.

If you’re looking for a new program, or adding some new exercises to your existing program, consider the 30-Minute Daily Workout for the Active Person program based on research and designed by Dr. Steven Chudik and the Health Performance Team with his Orthopaedic Surgery and Sports Medicine Teaching and Research Foundation (OTRF). You can get it and other activity-specific programs on the OTRF website at https://www.otrfund.org/sports-performance-programs/.