functional training exercises
What is Plyometric training?
functional training also known as jump training involves stretching the muscles prior to contracting them. Plyometric training acts on both the musculotendinous and neurological levels to increase an athlete's power output without necessarily increasing their maximum strength output. Plyometric exercises carry increased risk of injury due to the powerful forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility and proprioception should be achieved before commencement of plyometric training. Participant should perform warm-up exercise before doing plyo metrics.
Here are 13 Plyometric exercises in an easy to understand image format:
Safety considerations include:
Age -Low-intensity and low-volume only for athletes under the age of 13 or for athletes who squat less than 1.5 times their bodyweight.
Surface -Some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.
Footwear -Must have adequate cushioning and be well fitting.
Bodyweight -Athletes who are over 240 pounds should be very careful and low-intensity plyometric exercises should be selected.
Technique -Most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.
Muscular power is determined by how long it takes for strength to be converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow.