With youth sports becoming more competitive, training methods for young athletes are also becoming more advanced. One type of training your child may find is called plyometrics. However, there has been some debate about whether or not plyometrics is safe, not only for children, but also for athletes in general. People in the field of exercise science point out that there is little to no scientific evidence to support the safety or effectiveness of plyometrics. On the other hand, plyometrics is endorsed by the American Council on Exercise and the American College of Sports Medicine. The National Strength and Conditioning Association also has a position in favor of plyometrics. So is plyometrics safe or not? What exactly is plyometrics? What are the supposed benefits or caveats against it? Let’s take a look at the answers to these questions so you can make informed decisions about your child’s athletic training.
What is plyometrics?
In plyometrics, a muscle rapidly contracts and lengthens, then immediately contracts and shortens more. Plyometric exercises force the muscles to contract rapidly from a fully stretched position. In the simplest terms, plyometrics are exercises or exercises that involve a jumping motion, sometimes referred to as “jump training.” Examples of these types of exercises include skipping, skipping, jumping rope, skipping, lunges, jump squats, sprinting, and clapping push-ups.
What are the benefits of plyometrics?
Some describe plyometrics as a successful speed training tool. Plyometrics is used for the lower body, upper body, and core to improve movement speed in many specific skills. Speed training drills and exercises focus on improving acceleration and raw speed. Athletes often use plyometrics to improve conditioning and gain more explosive power. Movement speed and explosive power are related. The development of explosive power is important because athletes with a higher power to body weight ratio execute faster and often dominate athletics.
While most plyometric training is done to increase speed, power, and overall athleticism, it’s also considered an important factor in helping prevent injuries. Plyometric exercises force the muscles to contract from a full stretch, which is also the position where the muscles tend to be at their weakest. Since plyometrics train and condition the muscles at their weakest points, these muscles are better prepared to handle this type of stress in a live game environment.
What are the precautions against plyometrics?
Plyometrics has become assimilated to high-impact aerobics that have been discontinued due to risk of injury. Physiologists say that most sports injuries are caused by “excessive force” on an athlete’s musculoskeletal structure. Some feel that jumping from 2-3 foot boxes and jumping back onto another box creates excessive force. It should also be kept in mind that the bone structure of children and adolescents is relatively immature. Large forces exerted during intensive deep jumps should be avoided. Young athletes who are still growing should avoid any intense and repetitive plyometric exercises.
Even those in favor of plyometrics issue warnings and cautions. Plyometrics is considered an advanced form of conditioning that is ideal for improving the performance of a well-trained athlete. Even then, well-trained athletes should start slow, seek expert supervision, and obtain the proper footwear and equipment. Some experts even recommend a solid foundation in weight training before starting plyometrics.
Other guidelines include the following:
Simple exercises first. Jumps, skips and limits must be entered first. More intense and demanding exercises, such as depth jumps, should be limited to well-prepared athletes.
Proper warm-up is essential. An athlete’s body needs to be prepared for the intensity of plyometric exercises.
Proper technique is very important. If an athlete feels too tired to perform the exercises with proper technique, plyometric training should be stopped for that session.
Don’t overdo it. Athletes must have sufficient rest and recovery time between exercises and between training sessions.
Avoid hard surfaces. Grass is one of the best surfaces for plyometric exercises. Do not perform plyometrics on concrete, asphalt, or other hard surfaces.
Get good shoes. The impact is unavoidable. Wear well-cushioned shoes that are stable and can absorb some of this shock.
Should you allow your child to participate in plyometric training?
There are actually thousands of plyometric exercises that vary in intensity. Common children’s activities, such as hopscotch, jumping rope, and even jumping jacks, can be characterized as plyometrics. Regular participation in a plyometric training program can help strengthen bones and make it easier to control weight in children. Some suggest that moderate jumping can be included in the training of young children. Less intensive exercises can be used; it is the depth jumps that should be avoided. With qualified training and age-appropriate instruction, plyometric training can be a safe, effective, and fun form of conditioning and athletic training for kids and teens. But like any other athletic activity, there is a risk of injury if the intensity or amount of training exceeds the physical capacity of the child involved. With plyometrics it is best to start slow, then listen and observe. Make sure your child doesn’t get too tired to do the exercises with proper technique. These exercises should not be done when your child is tired. Listen if your child complains of pain or discomfort and end the training session immediately. Above all, educate yourself so you can help monitor your child’s activities.