A literature overview of plyometrics as an exercise technique

Abstract

The purpose of this review study was to give a literature overview of the definition of
plyometrics to explain the physiological principles that underlie plyometric training,
to analyse the literature of the past six years so as to determine the effects of
plyometric and combined programmes on a wide variety of performance components
and finally, to give exercise guidelines for compiling and presenting plyometric
programmes. The available literature that pertains to plyometric training and
programmes was analysed under two categories, namely: firstly, studies (11) that
dealt with the effects of plyometric programmes and exercises; and secondly, studies
(9) that dealt with the effects of combined plyometric programmes and exercises. The
results demonstrated that plyometric programmes have a significantly positive effect
on explosive power, flight time and maximal isotonic and isometric leg muscle
strength, average leg muscle endurance, isokinetic peak torque of the leg and
shoulder musculature, range of ankle motion, speed, electrical muscle activity,
ground contact time during sprinting activities and the amortization time during
execution of plyometric exercises. Studies of combined plyometric programmes
concluded that these programmes have a significantly more beneficial effect on leg
explosive power, flight and ground time between jumps, running economy, adductor
muscle activity area, mean and peak, golf club speed and driving distance, 3 km
running time, respiratory exchange ratio, maximal isometric strength, maximal
voluntary muscle contraction values, volley-ball spike execution, proprioception,
kinaesthesia, time to peak torque, amortization time and torque decrement of the
shoulder musculature and hamstring peak torque than sport specific or non
plyometric programmes alone. Some of these last-mentioned benefits can possibly
help improve the sport performances of volley-ball players, long distance and
tumbler athletes and of golfers.

Keywords: Plyometrics; Plyometric training; Explosive power; Stretch-shortening
cycle; Physiology; Effects; Guidelines.

South African Journal for Research in Sport, Physical Education and Recreation Vol. 29 (1) 2007: pp. 61-82