Return to Plyometric Exercises in 4 Steps

“Get Back To Jumping In 4 Steps! Article Teaser”
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🧠 The stretch-shortening cycle is an active eccentric stretch (lengthening of a muscle) followed by an immediate concentric contraction (shortening of a muscle). This is similar to a spring; you first stretch the spring to create potential energy, then it is released into active energy. The stretch-shortening cycle is often used in plyometric training and is crucial in every sports training program. The 4-steps in the progression include eccentric jumping, low-intensity fast plyometrics, hurdle jumping, and depth jumping. This 4-step progression made by @Basketballdocs will help athletes safely develop the stretch-shortening cycle that is essential for every sport that involves jumping or change of direction activities, such as basketball and volleyball.
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🔑 The importance of going through these steps is that it helps create stiffness in the lower extremity. This stiffness that we refer to is best described as the resistance to the deformation of an object in response to an applied force.
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📝 This resistance is the complex interactions of muscle tendons, ligaments, cartilage, and bone. This stiffness has been known to influence performance in hopping, jumping, running and with the change of direction. An athlete who has greater stiffness will store more elastic energy during the phase of ground contact and generate more concentric force output at push-off increasing running speed and jump height. This easy 4 step progression helps the athlete to safely return to jumping and eventually lead to plyometric training.
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The 4 Steps include:
1️⃣ Eccentric Jumping
2️⃣ Low Intensity Fast Plyometric Exercises
3️⃣ Hurdle Jumping
4️⃣ Depth Jumping
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❗️For the full article visit the blog section of our website❗️
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🎥 @BasketballDocs

[ThePetieProject]

Great progression. Thanks for the tips. I'm rehabbing a knee injury and have made great strides in strength and am now looking to get back into running/jumping form. I think this gives me a nice blue print to start working some of these things back with force absorption before force creation.