What are the three phases of plyometric exercise?

Plyometrics consist of 3 phases:

  • Eccentric pre-stretch (loading) phase.
  • Amortization (coupling or time to rebound) phase.
  • Concentric shortening (rebound) phase.

Is plyometrics a jump workout?

What Are Plyometric Exercises? Plyometric exercises alternate between concentric and eccentric muscle contractions. 1 In other words, you build up energy in your muscles with resistance and then release it, shortening and lengthening the muscles. Examples include squat jumps, kicking, pushups, or burpees.

What is a plyometric jump?

Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

How many plyometric exercises should I do?

For most athletes, two or three plyometric exercises at any one time is sufficient for attaining movement mastery and obtaining considerable benefit. With Developing Power, the National Strength and Conditioning Association (NSCA) has created the definitive resource for developing athletic power.

What is the first stage of plyometric movement?

Eccentric Phase – First stage of plyometric movement, classified as eccentric phase, but also called deceleration, loading, yielding, counter movement, or cocking phase. Phase increases muscle spindle activity by prestretching the muscle before activation.

What are jumps in exercise?

Jumps are a type of plyometric exercises that utilize the stretch-shortening cycle. Jumps require muscles to exert maximum force in short intervals of time, with the goal of increasing power. Jumps have progressions, and need to be logically incorporated into your programs.

How long should your plyometric workout be?

After a good warm-up, and a series of specific firing and movement pattern drills for the appropriate muscles, a session would probably last around 30 minutes. Individually plyometrics drills would be short and sharp lasting anything from 1-20 seconds with 1-2 minutes rest depending on your level of fitness.