What is Plyometric Training?

Plyometric training is a famous form of training which commonly utilised in the late stage of rehabilitation to enhance sporting performance.
It is known as shock or jump training and widely used method among athletes or physically active individuals who perform explosive powerful movements in their rehabilitation of sporting injuries.

How does Plyometric Training work?

Plyometric Training can be utilised as a safe and effective training tool in numerous sports, and it is a commonly used form of training for lower body power.

It does help athletes to recover from their injuries by

• enhancing their strength and power
• increasing joint stability
• promoting efficient functional motor patterns
• improve and restoring the neuromuscular abilities

These are to let them get ready and return to their sports as soon as possible.

Plyometric training also can help in preventing injury!

Moreover, plyometric exercises can be integrated as part of the warm-up routines in neuromuscular injury prevention program.

The rehabilitation program is aimed to progress athletes or individuals

• from modest exercises (such as jumping or bounding) to highly complex sport-specific activities (such as improving the shock absorption technical performance on lower body especially during landing)

Plyometric traning 

The recommendation of plyometric exercises dosage used are

1. 10 to 20 repetitions in each exercise
2. approximately 60 minutes per session
3. 2 to 3 sessions per week for 6 to 8 weeks.

Here are some examples of the exercises

1. Box Jumping
   
2. Skater Hop
   
3. Tuck Jump
   
4. Reverse Lunge Knee-up Jump
   
5. Burpees (Included Upper Body)
   

Prepared by:

Doris Lai
Rehab Coach

Your Physio Subang Jaya

Edited by:

Teh Qi Shun

Your Physio Alam Damai