| With youth sports becoming increasingly competitive, | | | | adolescents are relatively immature. The great forces |
| training methods for young athletes are also | | | | exerted during intensive depth jumps should be |
| becoming more and more advanced. One type of | | | | avoided. Any intense, repetitive plyometrics exercises |
| training your child may encounter is called plyometrics. | | | | should be avoided by young athletes who are still |
| However, there has been some debate on whether | | | | growing. |
| or not plyometrics is safe, not only for children, but | | | | Even those in favor of plyometric exercises issue |
| for athletes in general. People in the field of exercise | | | | warnings and precautions. Plyometrics is considered |
| science point out that there is very little, if any, | | | | an advanced form of conditioning which is ideal for |
| scientific evidence supporting the safety or | | | | enhancing the performance of a well trained athlete. |
| effectiveness of plyometrics. On the other hand, | | | | Even then, well trained athletes should start off slow, |
| plyometrics is supported by the American Council on | | | | seek expert supervision, and obtain proper shoes and |
| Exercise and the American College of Sports | | | | equipment. Some experts even recommend a |
| Medicine. The National Strength and Conditioning | | | | thorough grounding in weight-training before starting |
| Association also has a position stand in favor of | | | | plyometrics. |
| plyometrics. So, is plyometrics safe or isn't it? What | | | | Other guidelines include the following: |
| exactly is plyometrics? What are the supposed | | | | Simple drills first. Skipping, hopping, and bounding |
| benefits or cautions against it? Let's take a look at | | | | should be introduced first. More intense, demanding |
| the answers to these questions so that you can | | | | exercises such as depth jumps should be limited to |
| make informed decisions about your child's athletic | | | | thoroughly conditioned athletes. |
| training. | | | | Proper Warm-Up is essential. An athlete's body needs |
| What is plyometrics? | | | | to be prepared for the intensity of plyometric |
| In plyometrics exercises, a muscle is rapidly | | | | exercises. |
| contracted and lengthened, and then immediately | | | | Proper technique is very important. If an athlete is |
| contracted and shortened further. Plyometric | | | | feeling too tired to perform the exercises with |
| exercises force the muscles to contract rapidly from | | | | proper technique, plyometric training for that session |
| a full stretch position. In the simplest of terms, | | | | should stop. |
| plyometrics are exercises or drills that involve a | | | | Don't over do it. Athletes should have enough rest |
| jumping movement, sometimes referred to as "jump | | | | and recovery time between exercises and between |
| training." Examples of these types of exercises | | | | training sessions. |
| include skipping, bounding, jumping rope, hopping, | | | | Avoid hard surfaces. Grass is one of the best |
| lunges, jump squats, sprinting, and clap push-ups. | | | | surfaces for plyometrics exercises. Do not perform |
| What are the benefits of plyometrics? | | | | plyometrics exercises on concrete, asphalt, or other |
| Some describe plyometrics as a successful speed | | | | hard surfaces. |
| training tool. Plyometrics is used for the lower body, | | | | Get good shoes. Impact is inevitable. Use |
| upper body, and core to enhance speed of | | | | well-cushioned shoes that are stable and can absorb |
| movement in many specific skills. Speed training drills | | | | some of this impact. |
| and exercises focus on improving acceleration and | | | | Should you allow your child to participate in plyometric |
| pure speed. Athletes often use plyometrics for | | | | training? |
| enhanced conditioning and to gain more explosive | | | | There are actually thousands of plyometrics |
| power. Speed of movement and explosive power | | | | exercises ranging in intensity. Common children |
| are related. Developing explosive power is important | | | | activities such as hop-scotch, jumping rope, and even |
| because athletes with higher power to body weight | | | | jumping jacks can be characterized as plyometric |
| ratios execute faster, and often dominate athletics. | | | | exercise. Regular participation in a plyometric training |
| While most plyometric training is done to increase | | | | program may help to strengthen bone and facilitate |
| speed, power, and overall athleticism, it is also seen | | | | weight control in children. Some suggest that |
| as an important factor in aiding injury prevention. | | | | moderate jumps can be included in training of young |
| Plyometric exercises force muscles to contract from | | | | children. Less intensive exercises can be used; it's the |
| a full stretch which is also the position in which | | | | depth jumps that should be avoided. With qualified |
| muscles tend to be at their weakest point. Since | | | | coaching and age-appropriate instruction, plyometrics |
| plyometrics exercises train and condition muscles at | | | | training can be a safe, effective, and fun form of |
| their weakest points, these muscles are then better | | | | conditioning and athletic training for children and |
| prepared to handle this type of stress in a live, game | | | | adolescents. But like any other athletic activity, there |
| environment. | | | | is a risk of injury if the intensity or amount of training |
| What are the cautions against plyometrics? | | | | exceeds the physical ability of the child involved. With |
| Plyometrics has been likened to high impact aerobics | | | | plyometrics it's best to start slow, then listen and |
| which has been stopped due to risk of injury. | | | | watch. Watch that your child is not getting too tired |
| Physiologists say that most athletics injuries are | | | | to do the exercises with proper technique. These |
| caused by "excessive force" on an athlete's | | | | exercises should not be performed when your child is |
| musculoskeletal structure. Some feel that bounding | | | | fatigued. Listen if your child complains of pain or |
| off 2 to 3 foot boxes and jumping back up onto | | | | discomfort and immediately end the training session. |
| another box generates excessive force. Also keep in | | | | Most of all educate yourself so that you can help |
| mind that the bone structure of children and | | | | monitor your child's activities. |