Safety Guidelines for Plyometric Exercises
- Adolescents should avoid plyometrics because excessive loading during times of bone growth can damage growth plates
- Adequate strength should be developed prior to starting plyometrics. Individuals with previous injuries or
- Use shoes with good lateral stability, good arch support and a non-slip sole
- Perform plyometrics before other types of training to be fresh
- Perform a cardiovascular and flexibility warm-up prior to starting
- Limit training to less than 30 minutes because it is very high intensity
- 3-4 different drills (use 2-3 sets per drill and 10-15 reps per set with 1-2 minutes rest)
- Progression in exercise should be gradual to avoid extreme soreness
Plyometrics is an advanced training technique that has been found to be useful for increasing power and vertical jump ability. It typically includes a variety of jumps and hops that maximally overload the muscles.
Individuals interested in plyometric training should consult a coach or trainer experienced in this technique. The guidelines provided here were adapted from Brittenham (1992). This reference would be useful to anyone interested in more information.
Brittenham, G. (1992). Plyometric Exercise. A Word of Caution. Journal of Physical Education, Recreation and Dance, Janury, 20-23.