Returning to Sport with Plyometrics

Plyometric exercises are series of drills that utilize explosive forces in functional patterns to help you develop strength, power, and coordination. These exercises involve jumping. For instance, box jumps, lunges, skipping, burpees, jump squats, are all great examples of plyometric exercises. All of these exercises utilize a stretch-shortening pattern, also known as an eccentric-concentric pattern.

Why does it matter? 

We utilize this type of training in the advanced stage of rehab once you are ready to get back to doing the sport or hobby you love. As we repeatedly move in and out of this phase with progression, you WILL be able to perform better at your weakest point when you return to your sport or hobby.

As the idea is to perform these exercises RAPIDLY, you can see where even tiny errors start to magnify. This is where we take plenty of time with you INDIVIDUALLY to analyze your technique and safety throughout these exercises.

Here are some general tips to keep in mind when progressing Plyometrics:

If you are just starting out with this type of training, it is good to start off with bodyweight only. As you find yourself progressing through these workouts with ease, you can add an elastic band, tubing, weighted ball, or weighted vest for external resistance but nothing excessive. Think about going from bilateral to unilateral activities to make things more difficult for yourself. Increased resistance should NOT be enough to slow you down NOR should it be compromising form. Also volume with plyometrics should be low 3 x 5 reps, is pretty standerend...not doing it for time or 30+ reps. 

If your an athlete who is looking to get back to their sport FASTER and at a higher level then On Track Physio can help! Sign up for a FREE discovery session to learn more.

Ann Arbor, Mi

About the Author: Dr. Greg Schaible is a physical therapist/strength coach specializing in athletic performance. He attended The University of Findlay, graduating in 2013 with his Doctorate of Physical Therapy (DPT). As a Track and Field athlete, he was as a 5x Division II All-American and 6x Division II Academic All-American. Greg is the owner of On Track Physiotherapy in Ann Arbor, Mi. You can stay up to date with helpful information and news on Facebook.