Disadvantages Of Plyometric Training

Plyometrics has proven to be an effective ergogenic aid for athletes. Plyometric training are exercises involving constant rapid stretching and contracting of muscles, where muscles use maximum force in short breaks of time, with the goal of increasing power (speed-strength). Although it has been studied comprehensively, many questions still remain about how plyometric training works, how one might benefit from the training and whether plyometrics is the best type of training for athletic ability and performance. Over the last couple of years, a number of studies have been presented that help answer some of these questions. Plyometrics has shown significant improvement for athletic ability and performance. Many athletes do plyometric training

to improve their performance for various sports and it is also effective for preventing injury or for rehabilitation with the proper use of it.
Many studies have shown that plyometric training can be mixed with complex (weight) training and can be used in more than just land based environments.

This is to improve muscular power as well with athletic performance to achieve maximal results and satisfaction for greater advantages in the same session/facility. Studies say that complex training has a critical ergogenic effect on the upper body and also improves jumping performance. These exercises require more rest (3-4 minutes) because of the heavy weight lifting as well with quick movement all in one. This type of training is best used for conditioning training. A similar study showed the comparison of maximal power training vs. weight and plyometric training. From the max power group doing weighted jump squats and bench press throws that are performed at their max, to the combined group doing weight training with squats and bench pressing with plyometric medicine ball throws and depth jumps. Results showed that both had an equal effect on improving sport performance in a short period of time in male student athletes who have not previously performed resistance training before. There was a plyometric program with the purpose of comparing land vs. aquatic plyometric training on vertical jump height, isokinetic quadriceps and hamstring strength and balance. Results revealed that the eight-week plyometric training program produced a greater effect in the aquatic group when compared to the land group. It was proven that

in just eight weeks of plyometric training in water, you can improve your force production, balance and isokinetic strength in the hamstrings and quadriceps while at the same time reducing ground impact forces. This shows that plyometric training can be mixed with other types of training and used in many environments, anywhere, to attain the greatest results.
Athletes mainly use plyometrics to improve their jumping, power/speed and agility.

In just six weeks, you could improve your agility drastically. In an experiment 2 groups (plyometric training and non-plyometric training) contributed in two agility tests which were called the Illinois Agility Test and T-Test. A force plate test for reaction times on ground both pre and post testing was used as well. These tests are designed for quick movements and speed with control by going in many directions. Plyometric training was better in the tests because of better motor recruitment or neural adaptations. This being said, it is useful for athletes who require fast movements while performing their sport. Now for improving jumping and using time for recovery, which many track, soccer and basketball athletes benefit from, could be improved significantly in a short period of time. There was a study that tested a month recovery period of none plyometric training on jump performance and anaerobic power in 2 groups (4 weeks and 7 weeks). This study focused more on the importance of a recovery period followed by a plyometrics program. Neither group displayed an improvement directly after the training, in fact the 4-week group decreased in performance. This was due to overtraining; there was more work was done in less time with the 4-week training group. When training, it is important to match the training duration and training recovery which will assist you for top performance. Both groups

however increased vertical jump performance, vertical jump power, and anaerobic power with plyometric training in the 4-7 weeks given with recovery time. Comparing university male students on leg muscle strength took place in a study by Ademola Olasupo Abass by using three modes of plyometric training (horizontal jumping, depth jumping and rebound jumping). She trialed forty aged 18-27 males for 12 weeks, three times a week for 3 hours. Three groups were assigned based on each mode with the addition of a control group. All theories for this study were tested at 0.05 critical level. Results showed that only the rebound jumping and depth jumping training significantly improved leg muscle strength of the students. The test that consisted of leg bounding plyometric training and depth jumping had a 43 percent increase of gains in leg strength than the other tests. Reilly found that depth jump drills can improve power and explosive strength; he stated “plyometric drills emphasize elastic properties of muscle in their execution and tend to develop muscle strength” (Abass 581). Coaches, trainers and athletes are recommended to use plyometric exercises when increasing leg strength. Plyometric exercises are proven to increase many different aspects of our body to perform at the rate you want.