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Plyometrics is one of the most commonly used and efficient training methods for explosive power development for athletes.

They typically involve jumping exercises popularized by Russian scientist Yuri Verkhoshansky (source) to improve utilization of elastic energy (the stretch shortening cycle) and increase power-production in the lower end of the force-velocity relationship; raw speed in other words.
It makes you jump higher; it makes you sprint faster; it makes you throw further; it makes you punch harder… and it even improves your running and cycling economy. This training method has many applications for sprots contexts.

Muscles have elastic qualities similar to a rubber band, and to utilize those, one must change very quickly from an eccentric contraction to a concentric contraction. The phase between the eccentric and concentric contraction is called the amortization phase, and this is perhaps the most crucial of them all. When this transition is done correctly, you will experience something known as the stretch-shortening cycle (SSC).

For instance, in a jump, the moment your feet touch the ground, and the eccentric portion is finished, the amortization phase has begun. This duration must be kept short. Generally, the shorter you can keep this duration, the more elastic energy you can produce. In plain English, it means that when you jump, the transition phase between the lengthening and the shortening of the muscle (bending down and extending) must be very brief.

And this is also evident in all major athletic movements. Jumping, sprinting, punching, throwing… any muscular movement that has a lengthening and shortening component has the potential for utilization of the stretch shortening cycle.

In this video, we will go through the basics when it comes to exercises, programming, reps and sets, and much more.

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