The term plyometric literally sounds like rocket science or some super difficult form of mathematics, fortunately, it’s got nothing to with any of that and is actually fairly simple. According to (Walker, 2016) “Plyometric training, otherwise referred to as ‘plyometrics’ or ‘shock training’, is a type of training which often requires athletes to jump, hop, bound and/or skip.
Plyometric should not be confused with ‘ballistic’ training, which is ultimately another word for ‘trajectory’ training. Ballistic training involves the trajectory of objects and implements (e.g. barbells and medicine balls), whereas plyometric training uses the previously mentioned movements.” In simpler terms,
Although plyometrics require specific fitness and skills levels it doesn’t mean that beginners are not welcome to do it. According to (Cronkleton, 2019) Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.
(Cronkleton, 2019) Encourages that if you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises. If one does too much too quickly you’ll be guaranteed a painful injury.
It is advised to start Plyometric training with the guidance of a professional and to touch base frequently to check progress but at the same time, doing plyometric exercises correctly has been shown to help prevent injuries due to the strain placed on the body. (George Davies, 2015)
The main goal of Plyometric training is to increase explosive strength. They require you exert maximum force for a short amount of time causing maximum eccentric muscle contractions.
According to (Cronkleton, 2019) plyometric training is popular because it requires little to no equipment and they can be done anytime and anywhere. (Cronkleton, 2019) Also says that Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking.
(Walker, 2016) Mentions the benefits of the use of the Stretch-shortening Cycle whereby the muscle undergoes an eccentric (Stretching muscle) contraction, followed by a transitional period prior to the concentric (Shortening of the muscle) contraction. According to (Walker, 2016)
The Stretch-Shortening cycle occurs in almost all movement therefore it only makes sense that training this cycle will only provide excellent results in strengthening muscles while improving agility, stability, and balance. These combined benefits allow your muscles to work more quickly and efficiently.
Plyometrics tone the entire body, burn calories and improve cardiovascular health. They also boost your stamina and metabolism.
(George Davies, 2015) Has said that Correct Plyometric training has shown to decrease the occurrence of first-time non-contact ACL injuries (A very common injury in many high impact sports.)
One will be in a squat position go down for a squat and then when coming up one will launch and land on top of the box. Be cautious with this by starting with a low height and progressing higher as you master the basics.
This a very basic Plyometric exercise but it’s a great combination because you are not only getting the benefits of Plyometric training ut also that of agility training with quick opposite direction changes. This can be done by hopping over cones but it is recommended to hop higher so one can use a hurdle.
Lateral hops:
Back and Forth Hops:
This is another two-in-one Plyometric exercise. This exercise involves lateral jumping over a hurdle creating a strong lateral movement focusing on keeping the knees high therefore also improving agility.
In my opinion the most common Plyometric exercise.
( Available in our store www.Performbetter.co.za )
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Over the past decade, foam-rolling and trigger point release has become quite a popular topic among coaches, athletes, sport-fanatics and the average joe suffering from regular joint pain and muscle stiffness.
Foam-rolling is a form of self-myofascial release in which you use your own bodyweight to apply pressure on a specific area of soft tissue (such as the thigh) by rolling on it with the intension of releasing myofascial tension (Cheatham et al., 2015).
In order to understand the concept of myofascial release, we must first have a look at the term, “Myo-fascia”. The Myo-fascia is a type of connective tissue, a thin sheath-like structure, that envelopes the muscles just as the skin envelopes the tissues beneath it, much like the plastic packet enclosing a skinless chicken breast. It extends across the entire body to provide support and protection to the muscles and bones (Krause et al., 2016; Travell & Simons, 1983).
Myofascial release involves the use of multiple modalities such as that of a practitioner's elbows, knuckles or other tools such as foam rollers or trigger-point balls (Findley et al., 2012) to slowly stretch out the tightened myofascial tissue, thus removing knots and adhesions with the aim of restoring it to its pliable nature (Ajimsa, 2011; Barnes, 1997).
Healthy myofascial tissue is soft and relaxed, but it can become tight and rigid with knots or adhesions developing in the tissue (Travell & Simons, 1983). When this occurs, it may lead to a restricted joint range of motion (Findley et al., 2012). Eventually, this gives rise to "trigger points" that can cause pain anywhere in the body. Chronic neck and back pain, muscle spasms, headaches, difficulty breathing and reduced flexibility may all be due to affected myofascial tissue. Tight myofascial tissue may be due to physical stress from exercise, hard labor or habits such as sitting for long hours in the same position as when studying. Myofascial tension may also result from emotional stress (Travell & Simons, 1983).
Foam rolling confers many benefits such as increased joint range of motion (JROM), enhanced muscle performance, reduced effects of delayed onset muscle soreness (DOMS)and increased arterial and endothelial activity.
Research suggests that foam rolling may confer short-term benefits for joint range of motion at the hip, knee and ankle with the combined approach of passive stretching furthering the effects (Mohr et al., 2015). However, there is conflicting evidence with respect to the long-term effects of foam rolling on joint range of motion (Beardsley & Skarabot, 2015).
The application of foam-rolling to the lower extremity, after a dynamic lower body warm-up, has shown neither a positive nor negative impact on muscle performance. Because foam-rolling has a positive effect on arterial and endothelial activity, enhanced blood-flow to the active muscle after foam-rolling may reduce the possibility of muscle strain during exercise and recovery. Foam-rolling is thus a suggested to be used in conjunction with passive stretching and may even be a possible alternative (Cheatham et al., 2015).
Including foam-rolling to your recovery routine for about 10 to 20 minutes after doing high-intensity exercise helps reduce the effect of DOMS by means of increased pain tolerance. Perceive pain levels seem to become reduced when foam rolling or undergoing myofascial release practices regularly (Cheatham et al., 2015).
Normal healthy arteries are capable of dilating (expanding) or contracting. With age, arteries tend to become more stiff and rigid giving rise to a condition known as arteriosclerosis. The stiffness of arteries is influenced by a vascular endothelial function which plays a vital role in controlling vascular activity by producing nitric oxide. Nitric oxide controls blood flow to the tissues by acting as a vasodilator or blood vessel relaxant. Arterial stiffness is a negative consequence of ageing and its development can be prevented, slowed or even reversed by application of myofascial release. (Okamoto et al., 2013).
Cheatham and Stull, (2017) conducted an experimental study in which they compared the density types of three foam rollers (soft, medium and hard) with the same surface pattern to identify the different effects it may have on knee range of motion and an individual’s pressure pain threshold (Cheatham et al, 2017).
Although the study proved that foam rollers aid in temporary pain relief and improved knee mobility, no significant differences were noted between the effects of the three density types. Contradictory, Curren et al. (2008) supported the notion that harder density foam rollers might be more effective.
Cheatham and Stull, (2017) contributed to the statement that, as pain is a multi-dimensional factor, pain perception and response is individualistic. From the above research, I strongly suggest that when looking to buy a foam roller, to take the time and feel them out before making the purchase.
As someone with a higher pain-threshold (a veteran in foam rolling and trigger point compression), who suffers from muscle stiffness on the regular, I definitely opt for the Trigger-Point CHARGE Foam Roller and the MB1 Massage Ball to target those gritty knots.
The Trigger-Point CHARGE Foam Roller is unique in its design with its elevated curves and high ridges measuring about 33.02cm by 13.97cm, perfect for deep-tissue compression. Complimented with the MB1 Massage Ball, which replicates the all so well-known elbow release method, you’ve got yourself quite the pain-relief combo.
Although the process can be gruelling at times, the sweet release afterwards makes it totally worth it.
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To start things off, I am Sean van Staden and I own Advanced Sports Performance, a professional-grade sports science company dedicated primarily to young and aspiring athletes, teams and clubs.
I have a team of professionals around me who are each bring a unique dynamic to the lives of our athletes. In short, we bring to the lives of young athletes what professional athletes get every day.
I found ASP on 2 simple questions:
1. Why did I get hurt growing up and had to go for career-ending surgery &
2. Where the hell was all the Sports Scientist during my developmental years.
I and my team believe in empowering South African athletes to reach their full potential. We equip them with tools to succeed and most important tools to prevent injury and increase human performance from as young at 7 years of age to Pro.
PerformBettter.co.za is our baby and this store came about by helping our clients make better choices in tools for performance and tools for recovery.
We at ASP try, test and use the equipment we sell. If it doesn't make the quality standard and add REAL value to your life, we simply don't sell it!
I want you to say for hopefully every purchase, "Wow i am so glad i bought that"
We offer expert advice, 16 training of training and passion for what we do. We do sit behind a desk and tell you how nice the packaging is, we use our products and that helps us to give you a better understanding of its function, quality and necessity.
I will be open and honest, if you are looking for cheap equipment, you better off buying from your local supermarket. If you are looking for reliable, durable and well-priced sporting performance and recovery equipment, then you have come to the right place.
I personally hate buying anything and it breaks within a few weeks, so i won't sell it even it is half the price. If you have a problem with your equipment, we assess and if it is a manufacturing fault, we replace. Quality and customer satisfaction is very important to us.
Enough chit-chatting,
Enjoy our store, feel free to call us and please share our link and your experience to all your friends.
Kind Regards
Sean & the PB Team