What Is A Plyo?
A plyo (pronounced pah-lo-toe) is a type of explosive exercise where the athlete jumps repeatedly with a low amount of force. The term comes from the Greek word “pileus” which means “thigh”. The name was coined by American strength coach Bill Starr in 1971. In fact, it was originally called a jump squat because most athletes were not doing them properly back then.
The first recorded use of the term “plyo” was in a 1973 issue of Strength & Health magazine. Since then, the sport has become very popular among both recreational and competitive athletes alike. There are many different types of plyometrics, but they all have one thing in common: They involve jumping repeatedly while maintaining balance.
The purpose is to increase your speed and explosiveness during training sessions without increasing your body weight too much.
Plyometrics can be performed at any level, but they’re especially useful for those looking to improve their vertical leap. The main benefit of plyometrics is that they allow you to train multiple muscle groups simultaneously. For example, if you want to build up your legs, you could perform a plyo jump followed by a pushup.
If you want to develop your arms, you could do a plyo jump followed by a pullup. You could even do a plyo pushup for maximum arm toning. You have a lot of options here, and the best part is you don’t need any extra equipment. All you need is your own body weight, which means you can do plyometrics anywhere!
The types of plyos that are most effective for athletic performance are depth jumps, bounding, and squat jumps. The most popular of these is the depth jump, which is exactly what it sounds like: You jump off a box and try to achieve maximum height.
How To Do A Depth Jump:
Stand on a box (the higher, the better) with your knees slightly bent and your arms by your sides.
Step off the box and land softly while trying to maintain good balance.
Sources & references used in this article:
Jumping into plyometrics by DA Chu – 1998 – books.google.com
The effects of interday rest on adaptation to 6 weeks of plyometric training in young soccer players by R Ramírez-Campillo, CMP Meylan… – The Journal of …, 2015 – cdn.journals.lww.com
The effects of plyometric training on sprint performance: A meta-analysis by ES de Villarreal, B Requena… – The Journal of Strength & …, 2012 – journals.lww.com
Relative effects of isokinetic and plyometric training on vertical jumping performance by SE Blattner, L Noble – Research Quarterly. American …, 1979 – shapeamerica.tandfonline.com
Youth resistance training: updated position statement paper from the national strength and conditioning association by …, WJ Kraemer, CJR Blimkie, I Jeffreys… – The Journal of …, 2009 – journals.lww.com
Drop jumping as a training method for jumping ability by MF Bobbert – Sports medicine, 1990 – Springer
Can different conditioning activities and rest intervals affect the acute performance of taekwondo turning kick? by JF da Silva Santos, TH Valenzuela… – The Journal of …, 2015 – cdn.journals.lww.com