What you should know about plyometrics part 2

      In part one we covered the basics of plyometrics and the Stretch Shortening cycle. Today we will cover the "how to" portion of the exercise.

    Technique should be the first priority when conducting plyometrics. Good proper landing technique is paramount. Center of gravity should line up with your base of support. Any deviation could potentially lead to injury. You might hear that you have to squat your body weight or 1.5 times your body weight in order to start plyometrics. Some coaches will implement this to ensure their athletes can handle the intensity associated with the exercises. You can still implement plyometrics without being able to squat that amount. Technique should be prioritized. 

    Proper footwear is imperative for plyometrics. The high intensity and impact of plyo's require shoes that are stable with high ankle support that are made to go in all directions. Ideally, you would want a shoe that provides enough cushion to absorb the force of the body. This means that running shoes are a no go. Running shoes, typically are lighter with low ankle support that are designed to go one way-forward.

    When looking for landing surfaces for jumps should include grass, suspended floor or rubber mats are good choices for landing surfaces. With rubber mats check out the thickness of the mat before using it. Any mat over 6 inches extends the amortization phase thus not maximizing the effect of the exercise. Trampolines work the same way. The way the material bends upon foot contact absorbs majority of the force and lengthen the amortization phase. On the flip side concrete, tile and hardwood are bad choices for jumps due to the impact of the floor.

    Boxes that are used to box jumps should also be considered. Boxes should be large enough (18-24 inches) and be constructed in such a manner to make them non-slip. This can be achieved with non-slip treads, sand (mixed in with pain) or a layer of rubber on top to prevent slippage.