Maximum power is trained when the athlete works in a range of between 95-100% of their maximum intensity. All too often athletes perform these power training drills at a low intensity thus defeating the purpose of overloading the muscles and maximizing you time spent training. Plyometrics has become the standard for power development with many trainers.
Power is simply the combination of speed and strength. In recent years many athletes and coaches have thought of power training as plyometric training due to the popularity of the term. However Cheap Chris Wideman Jersey , plyometric training is just one form of power training. Plyometric training refers to an athlete developing explosive movements through a concentric contraction (shortening of muscle) following an eccentric contraction (lengthening of muscle).
It is during this eccentric contraction that the maximum force generated by the muscle is attained. The amount of force generated by the muscles following an eccentric contraction is greater. How does this apply to making you faster? Well it is not only specific to the various movements involved in your sport but it allows you to develop a more explosive start which will help you to get to your destination more quickly.
It is the stored energy from an eccentric contraction when a muscle is stretched that is available during the following explosive concentric contraction. It is this stretching of the muscles prior to the explosive muscle contraction that is often referred to as the "loading phase." The key point here to know is that the greater the load and the faster the load will result in a more powerful contraction.
One key aspect for athletes to know is that the concentric contraction must be immediate after the eccentric contraction otherwise a lot of this energy will be lost. For example if you want to increase your vertical jump you will bend down and then immediately explode upwards. However, you are unlikely to achieve such a height if you bend down, wait a few seconds and then jump upwards. Therefore an athlete must try to jump as soon as they can following the eccentric contraction. This process is often referred to the stretch-shortening cycle and is what plyometrics is built around.
Now transfer this over to how it can make you faster. It could make you faster in getting to a ball if you can time your jump rather than just waiting in a crouched position. It could allow you to be faster if you learn to take off following this phase rather that trying to take off from a crouched position. In tennis you could become faster if you hit the ball Cheap Dion Phaneuf Jersey , land and recover and then learn to time your explosive start immediately from this position rather than a full upright or fully crouched position.
I found this to be true for the tennis players that I have trained. When waiting in the already crouched position on a return; I found out that they were slower to get off the mark compared to when they were able to time their forward movement. This is where learning the split-step the correct way will make you faster in getting to the ball.
Power training must be specific to the skill or movement that is being performed by the athlete. It is also important that when conducting power training that the load placed upon the body does not affect the actual specific sporting skill or movement. For example; you could where a weighted vest and try to perform a series of vertical jumps but if your specific movement patterns are effected then you are inhibiting the transferring benefit.
This is why when conducting plyometric exercises it is important to choose sport specific exercises with appropriate loading as there will be greater transference across in terms of physiological and learned adaptations.
Key plyometric exercises that help to improve speed include single leg hops, single leg bounding, pistol squats Cheap Mike Condon Jersey , double leg tuck jumps, double leg hops, alternate leg bounding Mike Hoffman Jersey , incline two leg bounding, zigzag hops or one legged lateral bounding, lateral jumps Jean-Gabriel Pageau Jersey , squat jumps and split jumps, depth jumps, alternating step ups Craig Anderson Jersey , double leg jumps and single leg box squats. Additional plyo-metric training method include ladder exercises, stair training, medicine ball exercises Ryan Dzingel Jersey , kettle ball exercises, bounding over cones, bounding over mini-hurdles Nate Thompson Jersey , jumpskipping rope and stadium hops.