subject: Increasing Speed and Power with Plyometrics [print this page] Power is increased using plyometric exercises by reducing the time between eccentric and concentric contractions in the muscles. An example of this would be completing two double-footed jumps straight after each other; after the first jump, the muscles in your leg are stretched (eccentric contraction) then when you take-off for the second jump, the muscles gain power through an energy transfer brought about by a shortening muscular contraction (concentric contraction). Reducing the time for this transfer to take place increases your muscular power.
The principles of physics state that power is force acting over distance in a given time. By reducing the time taken for the force to travel the distance, your power increases; hence, if you can increase your speed, your power increases too. The reverse is also true, as increasing your power means you can move the same force over the same distance in a shorter time (thus speed has increased). Plyometric exercises improve co-ordination through bettering your neuromuscular responses and strengthening your tendons and muscles, boosting your power and speed.
Some great plyometric exercises include bunny hops, single leg hops, squat jumps and clapping press-ups. The aim of employing plyometrics into your exercise routine is not to fatigue your muscles, but rather to improve transfer of energy and body response, which cannot be done in just one session, but rather needs time to improve. It is recommended that plyometric exercises be performed two to three times a week, with at least 24 hours rest between sessions. There are plyometric exercises specific to different sports (e.g. football, rugby, tennis), so it is well worth incorporating these into your regime, as well as some of the generic exercises.
Plyometric exercises are just one example of how to increase speed and power, and with the close link between these vital components of performance, its no wonder that they form a big part of training in today's modern world of sport!
