Plyometrics: Worth the Jump?

Welcome back to the fifth installment of our Weekly Program Insight, a series where we explore the why behind your training.

This week, we’re tackling a common question our adult team receives: Why am I jumping or stepping over boxes or ladders so often? These movements fall under plyometric training, something we typically associate with sport training. But why is it part of our program? And what purpose does it serve for us?

Let’s break it down and uncover the real value behind these explosive movements.

What Are Plyometrics?

Plyometrics are a form of explosive training where the muscles and connective tissue rapidly stretch and contract. Think of it like a slinky being compressed and then suddenly stretched, it’s all about using stored energy to create quick deliberate movement.

In practical terms, it’s about how quickly and effectively your body can activate muscle and connective tissue to perform a task. But why does this matter to us?

Help, I’m Falling!

We’ve all had that moment! Walking into a restaurant and tripping over a curb or our own feet, and in that split second, our body instinctively reaches out a foot to catch us. That rapid reaction stretches your tissue, and if it hasn’t been trained to respond quickly and efficiently, it might not contract in time to stabilize you, which would result in a fall.

This is exactly what plyometric training helps prepare us for. If we don’t practice these quick responses, our bodies rely solely on their baseline muscle tone, which naturally declines with age. By training the body to react, contract, and stabilize faster, we help preserve (or even improve) that ability, ultimately mitigating the risk of falling.

Do Plyometrics Help With Bone Tissue?

As we've discussed in previous insights, our tissues, including muscle, connective tissue, and bone adapt to the demands we place on them. The type and intensity of stress determine how the body responds.

Movements like jumping, landing, and quick steps can place significant force on the bones and joints. This controlled impact can assist in stimulating bone growth, making plyometric exercises an effective tool for supporting bone health.

However, it’s important that this type of training is introduced gradually and safely, within a structured program. When properly programmed, plyometrics can be a valuable part of maintaining or potentially improving bone health.

Let's All Jump All The Time!

While plyometrics are a powerful tool in training, that doesn’t mean everyone should be doing box jumps every session.

As we've discussed in previous insights, managing stress and intensity levels is key to a safe and effective program. That’s why we vary the sets, reps, and tempo in your training and the same principles apply to plyometrics, perhaps even more so.

Plyometric exercises can place significant force on the joints and tissues, depending on the movement. Because of this, not all forms of plyometrics are appropriate for everyone. Pre-existing injuries, alignment issues, or other factors (osteoporosis) need to be taken into account to avoid increasing the risk of injury.

Which Plyometric Exercise Is Right For Me?

No need to worry, we’ve got you covered. That’s exactly where our adult training team comes in. Your coaches are here to ensure you’re performing the right type and intensity of plyometric exercises, tailored to your individual needs and goals.

However, as mentioned in a previous insight, one critical factor we always need to address is pain. Discomfort or challenge is expected with training, but pain is never the goal. If you experience any pain during these movements, it’s important to let your coach know right away so adjustments can be made.