How do plyometrics aid in the adaptation of fitness? - YouTube



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Today we're going to talk about plyometrics. Plyometrics are explosive movements. There are different types of plyometrics that we're going to be talking about. Also, we're going to be talking about the benefits of plyometrics and how they aid in the adaptation of fitness.  We're going to talk about the benefits of plyometrics and how they aid in the adaptation of fitness. There are four different things that help with the adaptation of fitness with plyometrics. One is range of motion. How much lengthening and contracting your muscles can have? Either bringing your knee all the way up to your chest, Bringing your foot all the way back to your butt. How far can it lengthen and contract? That is range of motion. The more range of motion that we have as abilities, the better off we are in the adaptation of fitness. Then you have strength adaptations.


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Our muscles learn how to contract very forcefully with each step that you're trying to do while doing plyometrics. Another one is neuromuscular communication. Basically, the muscles and the central nervous system coordinate and talk to each other.  Plyometrics aid in strengthening that bond and strengthening that signal from one to the other to allow for additional fitness. And then you have balancing and coordinating.   Plyometrics have a lot of stimuli for side to side motions, up and down motions, forward and back motions and allows you to learn how to balance well. So those are the four types of benefits that we'll be looking at with plyometrics. When you execute plyometrics, those four adaptations are occurring and so you're going through full ranges of motion.


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You're trying to learn strength by landing after jumping off a foot to a foot and a half size box, you're learning more neuromuscular communication by strengthening the signal between the central nervous system and the muscles. And so you're taxing the neuromuscular system rather than just the muscular system. And then you're also learning, balancing and coordination. Those are the benefits and the aids and fitness that plyometric bring.    And then we have types of plyometrics. There are three different types of plyometrics that we're going to talk about. One is called explosive plyometrics, one is called agility plyometrics, and another one is called skill development. Skill development may not fall under the umbrella of either agility or explosive, but it helps with balance and coordination. And so that's what skill development is all about.  Explosive plyometrics will start there. Explosive ply measure.


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It's all about forceful interactions with the ground, forceful interactions with your body. And so whether you're doing a bound or whether you're doing a kangaroo hop or a standing long jump, if you're doing high skips, it's all about force. When you think about a line, and you're getting from point A to point B with that line and with point A to point B, you're trying to take as few steps as possible. That's all about explosive plyometrics, trying to lengthen that, lengthen that stride and create as much force per step as possible. On the other hand, you have agility plyometrics, Agility plyometrics are all about fast movements, Very, very fast movements. Learning and teaching the muscles to contract forcefully, but also quickly. And it's more about the quick side of things than the forceful. And so when we're talking about this, we're talking about things like high knees or butt kicks. We're talking about something called egg shells or quick rapid fire.


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These all allow the muscles to be taught how to, how to contract very quickly. And it's all about how many steps you can take. So when you have a line from point A to point B, you're trying to get from point A to point B. It's all about how many steps you can get from point A to point B, not how fast you can get there. So if you take 100 steps and then the next time you're able to take 150 steps and it takes you the same amount of time, That's good. We want as many steps as possible between point A and point B. That means you're teaching your muscles to fire quickly. Now, Explosive and agility. You work on explosiveness, extending your stride, being forceful with the ground, trying to take as few steps from point A to point B, and then you have agility. But you're trying to take as many steps from point A to point B and fire the muscles quickly.


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You're working on two different aspects in terms of performance between those two different aspects, when you rest and recover through a lot of sleep and good nutrition and recovery techniques, those two things combine into performance. Now you're able to run faster, jump higher. That's where you get performance, where you're able to take these two things, quickness and explosiveness, and put them together. And that's why you have different types of plyometrics, explosiveness and agility.   Skill development is not a type of plyometric, really. I put it under this umbrella of plyometrics because we're talking about balancing and coordination, and so skill development. Skill development may not have any explosiveness or any type of agility aspects to that skill, but you're still learning how to balance and coordinate.


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There's something called falls, and this helps a lot with running, where you're able to fall forward and you catch yourself on a wall and you learn how to lean forward and learn how to move your center of gravity and feel comfortable with that motion without feeling uncomfortable, because a lot of people feel uncomfortable like they're going to fall. That's why it's called that way. And so skill development is all about skills that you can do and different exercises you can do to help with that balance and coordination. So that is the third type of plyometric that I want to talk about, not really a plyometric. It's not explosive agility, but it's in its own category called skill development. And there's many different types of skills that we can do to help with that.  Now we have the types of plyometrics, the examples of plyometrics that are out there. We're going to start with explosive. Explosive plyometrics are all about trying to get from point A to point B and as few steps as possible. So the first plyometric that I'm going to talk about, or something called bounds. Bounds are all about taking as long as stride as possible. All you're doing is running.


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You're running from point A to point B, but in that motion, from point A to point B, you're trying to extend your stride as far as you possibly can. With each step, you're trying to forcefully put your foot into the ground and jump from one step to the next to get to the other side in as few steps as possible. Another explosive plyometric is something called the kangaroo hop or the long jump. The standing long jump. The standing long jump is where you squat down, You put your arms back and you put your arms forward as fast as you can and try to jump as far as you can with each step. And so when you finally jump, OK, then you take your time, you plant your feet, and then you do it again and you get from point A to point B and as few steps as possible. This one actually works well because it teaches you how to use your upper body without actually using your lower body to jump.


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This is my favorite part of this entire discussion. And when we try to use our upper body, I'm going to jump right now. You're not going to be able to see me on this camera, but I'm going to jump right now without the use of my legs. I'm just going to use my arms to jump off the ground. You're going to giggle at this. And I want you to try this at home. Ready.   Just a little bit. That's all it was. I just jumped off the ground about an inch. That's all it was. And So what I want you to know and what I want you to learn is that you you, you're using your upper body, you're using your core development in order to aid in the performance that your lower body may be providing. Same thing with the lower body to the upper body. If you're doing swimming, you're learning how to use your core and be able to transfer energy from the upper body to the lower body or lower body to the upper body. So that's another explosive plymetric that I wanted to talk about was a standing long jump. The third one, the third one's not about as few steps from point A to point B.


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The third one is all about how high you can get with each jump. It's called high skips. High skips are all about jumping and driving your knee up to your chest very forcefully with each step and reaching up as high as you possibly can, trying to get as much distance off the ground that you can raising your center of gravity. That's called a high skip. The higher you get, the better off you be. Now, high skips are all about that explosive movement, right? So another explosive plyometric, those three types of plyometrics. Explosive plyometrics will help you develop that forceful side in terms of your performance.  And then you have agility, plyometrics, agility. Plyometrics are all about teaching your muscles how to fire quickly, as fast as they possibly can. Contracting, lengthening, contracting, lengthening and doing it over and over again. The faster you can contract, the better.


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There are a couple exercises for that, couple plyometrics for that. One is called high knees. Now, in high school, a lot of people have been on organized teams where they do high knees. The idea is you bring your knee as high up as you can and try to get it as close to your chest as possible. And you do that all right. You go down the go down the track lifting your knees as high as they can. All right, that is the range of motion for high knees. But we're not trying to develop just range of motion. We're trying to do an agility plyometric, which agility plyometrics are all about quickness, quickness all about contracting the muscles as quickly as possible. And so from point A to point B, you're trying to take as many steps as possible. So when we're doing high knees, you're trying to do as fast the motion as you possibly can, as taking as many steps as you possibly can from point A to point B. Why You're doing that range of motion of high knees.   The second agility one is called butt kicks.


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A lot of people have done butt kicks before. You bring your heel to your butt. That's the range of motion. As an agility plyometric, it's not good enough to just do the full range of motion. What you're trying to do is teach the muscles to fire quickly. So you're bringing your heel up to your butt and bring it back down to the ground as fast as you can. Listen for the sound as you put your feet down to the ground. It should sound like this, not like that. You want it to be very quick with each step. You're trying to teach the muscles to fire quickly. The third plyometric for agility, something called egg shells, Egg shells or rapid fire. You see this a lot in football camps, football camps. They'll be standing there, all right. And what they do is they bring their foot about a inch off the ground and put it back down, lift it up off the ground, put it back down.


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And all it is, is a very, very, very fast but very compact motion called egg shells. You're trying not to break the eggs on the ground. You're just trying to take as many steps as you can.  It's called rapid fire. And so that helps teach that motion, that rotational motion that that occurs at the hips, trying to stabilize everything with your core, that rapid fire helps with that. That's called an agility plyometric teaching. The muscles fire quickly. So all you're doing is picking your foot off the ground back down. You can't really see my feet right now. All right, it should sound like this. All right, now with egg shells, you are not trying to swing your arms like you are with high knees and butt kicks. Don't try to do that. Take your elbows, put them to the side. Just use your forearms to counterbalance yourself. It'll be much easier for you to be able to counterbalance and do the plyometric correctly.


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So you lift up your forearm, put it back down so that you can keep counterbalance. That's called an eggshell plyometric for agility. So now you know the benefits of plyometrics, range of motion, strength adaptations, neuromuscular communication as well as balance and coordination. You know that they aid in the adaptation of fitness in terms of developing agility, quickness in the muscles contracting as well as forcefulness and explosiveness. You put those two things together and you get performance. So those are the types of plyometrics. Thanks for tuning in. Put any comments that you have, any questions that you have. Thanks for Thanks for watching.



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March 21, 2024 — Matthew Gawors

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