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Improving your power
Around the Academy:

Plyometrics is currently one of the most popular training methods for power development.

Muscles work by lengthening and then shortening again.

A muscle which is stretched before it contracts will contract more forcefully.

Plyometrics enables this stretch-contraction cycle to occur quicker so that movements can occur faster and with more force.

Plyometric training places increased stretch loads on the working muscles.

As the muscles become more tolerant to the increase loads the stretch-shortening cycle becomes more efficient.

Before you do any plyometric training you must have a very good base of strength.

So make sure you are comfortable with lower body strength exercises such as squats and lunges before you try any plyometric training.

Additionally, you must do a good quality warm-up.

The muscles are intentionally placed under a lot of stress during a plyomterics session.

So to prevent injury we recommend you jog on the spot for ten minutes, and stretch your lower and upper body, especially your back.

Plyometrics sessions are not designed to be exhausting.

The emphasis is on quality not quantity, so make sure you take the full rest between sets.

And don't expect to get hot and out of breath.

Additionally, unlike other sessions, we recommend that you do no more than one or two sessions per week.


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TOP TIP
Perform plyometric exercises on a soft surface such as grass or a synthetic running track

Try to land on your full foot, rather than the heel or toe. This helps the muscle to absorb the shock rather than bone and joints.
FINALLY - try to keep your torso erect during the movements - it prevents undue strain on the lower back


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