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Taking a Look at Plyometric Training

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Introduction Plyometric training can be referred to as as a powerful quick movement that involves an eccentric contraction, that is followed immediately by an explosive concentric contraction. This is achieved through the stretch-shortening cycle, also known as the eccentric-concentric coupling phase or integrated performance paradigm (Chimera, Swanik, Swanik, & Straub, 2004). This phase suggests that in order to move with accuracy, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded (concentrically). Thus, plyometric exercise activates the body’s proprioceptive and elastic properties to produce maximum force output in a minimum amount of time (Voight & Brady, 1992). Plyometric training necessary as it helps improve motor learning and neuromuscular efficiency by promoting the sensitivity, excitability and reactivity of the neuromuscular system. This leads to increases in rate of force production (power), motor-unit recruitment, firing frequency (rate coding), and synchronization. Muscles are thus able produce the necessary force to change the direction of an object’s center of mass (Voight & Brady, 1992). Plyometric training also offers the opportunity to train precise movement patterns in a biomechanically correct manner, at a more suitable speed. This can also help the functional strengthening of the tendons, muscles and ligaments in regards to the requirements of everyday sports and activities. Improvements in the reaction time of the

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