Plyometry

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Plyometry ( ancient Greek pleiôn 'more' ; metreô 'measure' ) describes a type of high-speed strength training that is based on the stretch reflex of muscles and tendons as well as control over them and the muscle spindle apparatus. This training is often used by high jumpers, sprinters, basketball players, Zumbans (Zumbatrainers) and goalkeepers as well as in other sports that rely on sprinting speed or jumping power. The term plyometry was coined by Fred Wilt , while in German this was initially mostly treated as a form of the stretching-shortening cycle.

There are also plyometric exercises for the upper body. These can be used, for example, in boxing training, where the greatest possible strength development in the shortest possible time also plays a major role.

Even if plyometric training should only be used with caution in children and adolescents, the greatest performance gains before and after the pubertal growth spurt can be expected from plyometric training. The time when plyometry was generally rejected in children is long gone.

How plyometric training works

In plyometric training, the stretch-shortening cycle is trained; H. The body weight (e.g. during a low jump) creates tension in the muscles. The release of the pre-tension is much faster than a concentric contraction alone. This is also accelerated by coupling the release of the pretension and the concentric contraction that immediately follows. By jumping deep on an incline, it is possible to achieve even greater preload and thus even better performance, since the heel lands lower than the forefoot. It also became clear through EMG measurements that this increase in performance does not come about through more muscle strength, but through the stretching reflex of the tendons and connective tissue as well as neuromuscular coordination. As a result of this training, even better jumping performances are possible.

Individual evidence

  1. ↑ Albert Gollhofer: Components of the rapid strength performance in the stretching-shortening cycle. Erlensee: SFT-Verlag 1987, ISBN 3-925083-02-2 .
  2. ↑ Arnd Krüger : Plyometry in young athletes, in: competitive sports 47 (2017), 2, 27-29.
  3. ↑ Behm, DG, Faigenbaum, AD, Falk, B. et al. (2008), Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents, Appl. Physiol. Nutr. Metab. , 33 (3), 547-561.
  4. ↑ TM Kannas, E. Kellis, IA Amiridis: Biomechanical differences between incline and plane hopping. In: J. Strength Cond. Res. 25 (12), 2011, pp. 3334-3341.
  5. ↑ Arnd Krüger : Plyometry on an inclined plane. In: competitive sport . 5, 2012, p. 33.

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