Muscle Elasticity Training – Benefits and Drawbacks

Athletes have long desired to rapidly develop their skills in running, jumping, and throwing. To achieve optimal results in these areas, they require not only sufficient strength, but also adequate power. It is important to note that the ability to generate power is not the same as the strength we possess. We may have great maximum strength, but a weak conversion of this strength into power, resulting in ineffective utilization. Of course, there are methods to enhance/improve power output during exercise. One of the most effective methods is plyometrics, invented by Yuri Verkhoshansky. In this article, we will discuss this method. The term 'plyometrics' refers to the situation in which the muscle is first quickly stretched in an eccentric movement and then immediately transitions into a fast and explosive concentric movement, in which it contracts. Scientific studies and training practices have confirmed that the muscle will perform a concentric movement stronger and faster after being quickly stretched. An example of this is m.in. golfers, who before a swing perform a fast and energetic swing, thereby stretching their muscles, to hit the ball with maximum force upon return. This is an example of the contraction-stretch cycle. Thanks to this cycle, it is possible to monitor muscle tension and prevent injuries such as muscle tears. When the muscle is quickly and strongly stretched, nerve receptors send an impulse to our nervous system to initiate processes that aim to prevent muscle tearing. Then, braking processes follow, such as the release of a strong muscle cramp. There is also the release of the potential energy accumulated during contraction to release the accumulated force like a spring. Plyometric exercises aim to bring about positive changes and improvements in the processes and muscles to improve the performance of fast movements. The training aims m.in. to learn the correct technique, to use the contraction-stretch cycle smoothly and effectively.

In order to develop our plummetry skills, we must first of all have the right strength training for the high jump, which will allow us to use more of the maximum force during the plyometric exercises. However, the primary goal of plummetry training is to shorten the time in which an athlete, for example, prepares for the jump, i.e., starts to lower his or her weight limit until the start of the sprint. A short preparation time for the jump leads to a higher concentric force of the jump, thanks to the intensification of the braking processes and the accumulation of greater kinetic energy. Training should take into account: - age and level of training of the athlete, - motor skills and type of force dominant in the respective sport, - energetics of the sport practiced, - skills of the athlete and the technique of the plummetric exercises, - current phase and goal of training. When performing the jump, plummetry training should be characterized by as short a contact time with the ground as possible, the shortest possible muscle stretching phase, and the maximum acceleration of the concentric movement. Attention should also be paid to the landing, which should be soft and elastic, not sluggish. Due to the maximum efforts during plummetry training, the athlete should be rested. A sufficient break between series of about 3-10 minutes is required. The total number of repetitions should range from 1 to 30, the maximum number of series can reach up to 25. Low-impact exercises should be performed over a period of 2-4 years, especially by young people, to fully exploit the potential of these exercises, master the technique perfectly, and adapt the body, especially the knees, hips, and spine, to the stresses.

Plyometric exercises can be categorized into two groups: low and high impact exercises. Low impact exercises include jumping on a trampoline, jumping over low obstacles, throwing light medicine balls, and skipping. High impact exercises include triple jump, jumping over high obstacles >35 cm, drop jumps, depth jumps, and reactive jumps. In practice, we can divide plyometric exercises into five types depending on intensity. Through such classification, we can better plan our training for the entire week to avoid overloading the central nervous system. Precise divisions of exercises based on intensity are presented in the table below. The king of plyometric exercises is the so-called depth/reactive jump, where the training involves continuous jumps onto a box/raised surface and jumping off. This type of exercise involves the same movements, muscles, and functions that are considered in a normal jump, and the intensity of the training can be adjusted by changing the height of the elevation. Depth jumps should only be performed after a proper introduction to previous methods and after building adequate strength potential (squats with at least 150% of one's own body weight).

Training that incorporates plyometric elements leads to numerous positive changes, including: - a greater range and maximum engagement of muscle motor units, - increased speed and efficiency of motoneurons, - conversion of maximum force into power, - faster stimulation of the nervous system, - preparation of the nervous system for muscle lengthening and contraction processes with maximum force, - increased endurance and tolerance of the body to intense exertion.

Plyometric training also allows for the development of numerous skills and sporting activities that can be crucial for a specific discipline. With plyometrics, we can enhance our throwing force, jumping height, acceleration, loosening/holding, and starting power. Although it may be challenging to pinpoint specific shortcomings, it is essential to remember that plyometric training requires a high level of concentration and is extremely energy-demanding, necessitating discipline, commitment, and focus during plyometric exercises. Proper training planning is also of utmost importance as any physical issues or psychological strain may result from an inappropriate choice of exercises and intensity. In training practice, several guidelines have been established to help shape the specific abilities of our body. These include: patience during training, less is more, gradual increase in intensity, varied training, and technique is more important than outcome. Plyometrics is one of the best training methods concerning the development of motor skills in a sportsperson, as it offers the opportunity to focus on specific skills of the sportsperson and develop physical attributes that can positively influence sporting results. However, proper training planning necessitates the support of a coach or extensive theoretical knowledge that must be applied in practice.