Plyometrics are an excellent tool for improving explosive power and athleticism. In CrossFit, we most often see plyometrics as box jumps, but it encompasses much more than just that.
Plyometrics are exercises that involve exerting high force and speed in a short amount of time. Simply put, they are a way to train our fast-twitch muscles and build our maximal power output.
These exercises can include box jumps, ladder drills, broad jumps, jump squats, clapping push-ups, and any similar movements. We should not be doing these every day, but incorporating them into our training will produce noticeable improvements in our CrossFit workouts.
The key (as with anything) is knowing the purpose behind plyometrics and how training these fast muscles will transfer over to other movements in the CrossFit space.
Neuromuscular coordination
Before we delve into workout specifics, let’s discuss the benefits of plyometrics in a broader sense.
Speed training, especially ladder drills and other movements that require coordination, helps our brains. They teach us to react quickly to different stimuli. They enhance our body awareness and control, lending not only to improvements in our athletics but also to our daily life activities.
Joints and Injury Prevention
Contrary to belief, incorporating plyometrics in a smart manner can help prevent injuries. Plyometrics and speed training can teach us how to land softly in jumps, conditioning our joints and tendons to better absorb and adapt to force, which in turn transfers to our daily life activities.
Of course, the key here is to be smart with it. Start slow, as overdoing anything (especially jumping) can lead to injury. The whole point is to slowly adapt your body to a new stimulus, not rush it into something it’s never done before. This is another reason why group classes can be so beneficial. If you are unsure, ask a coach so they can ease you into any new things.
Plyometrics for Strength and Sports Performance
While plyos do lend benefit in our everyday lives and make our bodies more resilient, they are also a great tool to improve our performance in the gym.
Plyometrics are a great component to use in conjunction with strength training. They add a power/speed component, and that can transfer to our olympic lifts (such as snatch and clean and jerk), our vertical jump, and also lifts such as the squat and deadlift. Even your rowing and biking will be improved by plyos, as your max power output will rise.
Start Slow
If you are looking to add a few more plyometric days to your training schedule, start slow. If you haven’t done much jumping, start with a few minutes of slow jump rope to warm up each day.
Add in line hops, single foot hops, and some box jumps. Here, quality is key. For box jumps, priortize soft landings and good positions over max height. Do less reps with better quality. After all, less reps will allow for better power output while also reducing the risk of injury.
You don’t need much. Maybe 1 – 2 times a week, add in a little plyometric session. Or, add some box jumps (3 – 5) before or after a set of deadlifts or squats. Build slow, don’t overdo it, and that is how the results will come.
Everyone can benefit from plyometrics
Unless you have an injury that inhibits you, there is something we can all do to get plyo training. It can even be five minutes of some low-intensity ladder drills. All these things help us not only with our coordination and athleticism, but also with our longevity and resilience. For a broader look at the benefits of plyometric training, click here.
