Plyometric training forces the body to recruit fast-twitch (type IIa, IIx) muscle fibres it might not otherwise use.
In this video, I explore the use of plyometric training to address proprioceptive and neuromuscular impairment in the lower extremity joints, such as knees and ankles.
This is a follow-up companion piece to Ankle Rehabilitation Using An Unstable Surface.
- indicated for people who want to return to activities that include explosive coordination.
- not appropriate in the early stages of rehabilitation.
- helps to improve neuromuscular control (motor coordination) and dynamic stabilization of the ankle, by eliciting an involuntary stretch reflex contraction.
- increases muscular pre-activity.
- highly coordinated, high impact movements that require careful attention.
- participants who commence plyometric training will experience a delayed onset muscle soreness (DOMS) response.
- developed by Professor Yuri Verkhoshansky in 1969.
- employs high-speed controlled deceleration and the stretch-shortening cycle (SSC).
- uses the pre‐stretch of the muscle‐tendon unit length‐tension curve to generate more tension and resultant force production.
- During a jump, the SSC sequence of the ankle goes from eccentric, to amortization, to concentric.
- The ground contact time (GCT) is limited to:
- fast plyometric movements (GCT≤250ms)
- slow plyometric activities (GCT≥251ms)
- A shorter amortization phase (time to rebound) and electro‐mechanical delay allows for effective force transmission from the eccentric pre‐stretch to the concentric power performance phase.