High school athletes want powerful fast-twitch muscle fiber to make the starting lineup. Olympians want fast-muscle fiber to win the gold.

Everyone interested in dropping body fat, toning muscle, and reversing the effects of the middle-age somatopause, should have a fitness plan that includes developing fast-twitch muscle fiber.

Fast muscle fiber is necessary to perform high-intensity exercise that will release G H g.rowth hormone during workouts. And plyometric training is the champion at developing fast-twitch (IIa) muscle fiber, and it also develops the super-fast (IIx) muscle fiber.

All Ages Benefit from Plyometrics

Children can increase bone density, strength, and power through plyometric jump drills, (Jumping improves hip and lumbar spine bone mass in prepubescent children: a randomized trial, 2001, Fuchs).

Adolescent girls that participate in plyometric training increase bone density, (Effects of plyometric jump training on bone mass in adolescent girls, 2000, Witzke).

Premenopausal women maintain strength and power with plyometric training. Continued training also reduces important risk factors later in life, (Detraining reverses positive effects of exercise on the musculoskeletal system in premenopausal women, 2000, Winters).

Plyometrics may aid injury prevention

Plyometric drills may aid in the prevention of ACL (anterior cruciate ligament) injuries. However, plyometric drills must be performed with adequate warm-up and a gradual buildup period because some drills - with lateral movements - can actually cause ACL injury if they're not performed correctly.

Plyometric drills can be performed at home

Plyometric drills typically involve jumping, skipping, and hopping, but may take many different forms. And they are performed by sets / reps similar to weightlifting.

There are many types of plyometrics. Karate kicks, in many respects, are an example of standing plyometrics. Jumping drills are plyometrics. And running with exaggerated high-knees is a plyometric drill called high-knees.

Performing the drills

The Ready Set Go Fitness plan uses standing and dynamic (moving forward) forms of plyometrics that involve quick, powerful, repeated movements of the stretch-shortening muscular cycle. The first few sets in the plyometric workout call for the traditional karate kicks - front, side and back.

Karate Front Kick

          

          start               raise knee                  forward kick

 

Once plyometric kicks have been accomplished, it's time for the dynamic drills.

Initially, perform only one set of the dynamic plyometric drills covering 10-yards in distance.

 

Progressively build to two sets of 15-yards with a walk-back recovery in-between. These drills should only take 10-minutes initially and build to 20-minutes.

With all plyometric drills, there should be lots of leg action (up and down). However, the progress forward should be equal to the speed of walking.

Butt Kickers

Important: Keep knees pointed downward. There should be lots of leg action with the heels going (up and down). However, the progress forward should be equal to the speed of walking.

 

Scheduling Plyometric Drills

Plyometric drills are a regular part of the Ready, Set, GO! Fitness program beginning at Fitness Level Two. Plyometric workouts should be performed one day a week. Advanced athletes in the Fitness Level Five category have plyometric drills scheduled for two days a week.

 

Have a great day!

Phil Campbell, M.S., M.A.
Author Ready, Set, GO! Synergy Fitness