Power

Plyometrics

There are two types of power training types, these are; Plyometrics and hill sprints.

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Power is the ability to apply maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed, for example a sprint start.

Plyometric training involves quick, powerful and jumping movements.Its purpose is to increase muscular power and dynamic strength. Plyometrics should only be performed by athletes with a good training background and under the supervision of a coach or trainer experienced in this kind of training. 

The advantages are that they improve strength in both upper and lower body. Also because plyometrics require a lot of energy they utilize the whole body and activate most muscle groups therefore burning many calories in a single session and aiding weight loss. 

The only real disadvantage is the high risk of injury. The repetitive jumping and bounding can cause stress on the joints. Plyometrics shouldn't be done if you have arthritis or joint issues. Also untrained people shouldn't try this training as the muscles surrounding the joints are weaker and may not give the correct support. 

Training Methods

Plyometrics are good for sprinters. In training, doing jumping squats would strengthen the legs which are the main muscles used when sprinting. 

Below are some examples of exercises that could be done to train lower and upper body muscles.

STANDING JUMPS

Jumping over barriers such as hurdles

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JUMPING SQUATS

Jumping on the spot then into a squat then jump ect

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BOX DRILLS

Involve a raised box or step which is jumped onto or off.

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DEPTH JUMPS

Most intense form of plyometrics. Stepping off a box landing then jumping forwards  upwards or sometimes onto another box immediately. 

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