Plyometrics

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The Lowdown on Polymetrics

So, you need more strength, and you need more speed. You read up somewhere that plyometrics can help you do more in shorter time. But what exactly are plyometrics?

Plyometric exercises are highly specialized techniques for high-intensity training. Typically, they involve jumps, bounding movements, and hops. What is a typical polymetric exercise like? Imagine this: in one popular exercise, you will need to jump off a box, rebound off the floor, and then rebound onto a higher box.

If you have not been doing polymetrics, then you will certainly find the routines tough. You may not even be able to do some at all! However, the more often you train, the more you can increase your strength and speed. And, while you build up strength and speed, you are also building power.

Polymetric Safety

Is polymetric training safe to do? It depends on who you ask. According to the American College of Sports Medicine, a well-designed and well-supervised polymetric routine is beneficial, safe, and fun even for adolescents and children. According to the American Council on Fitness, there is nothing wrong with a polymetric workout so long as it's done properly. The same sentiments are echoed by the National Strength and Conditioning Association, which also favors the use of polymetric training to improve power, speed, and strength.

Minimizing Risks

As with any impact exercise, the more difficult the routines you do, the more likely it is that you may sustain injuries. The huge amount of force you generate while you do the moves makes it necessary that you make such movements sparingly, and only with the right training.

Is there a way to make your training safer?

The answer is yes, but it requires you to focus on how you land. Coming up with your own landing technique is the best way to avoid injury. Practice landing softly on your toes, and then rolling to the heels. The latter is crucial because by using your whole foot to land, the force of the impact is evenly distributed. Similarly, it's also important to learn to land without making any sideways or twisting motions of the knee.

Vertical Benefits

Many athletes put themselves through a polymetric workout because it enhances their performance. Basketball players can especially benefit from the techniques because they can use them to increase their verticals. If you're thinking of utilizing polymetrics to add inches to your jump, I suggest using it as part of a comprehensive vertical gain program.

The Jump Manual is one of the most concise and complete programs for boosting one's verticals. Developed by athlete and trainer Jacob Hiller, the manual covers the basics of vertical improvement and then some. Many have used it - as have I - because it provides great support on top of great resources. For instance, the manual even helps you work out a menu that can put your body in muscle-building mode!

Of course, a polymetric program is not for everyone. Check with your doctor if you're not sure the routines are right for you. Remember, exercise can harm and exercise can help. In your case, make sure it does the latter, rather than the former. Your body will thank you for it.

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