Plyo Pushups: What are the Benefits?
The benefits of plyometrics are numerous. They include increased strength, power, flexibility, agility and endurance. Plyos have been used in various sports since ancient times. Today they are being used in many different ways including weight training for athletes, martial arts training and bodybuilding exercises.
There are several types of plyometrics. These include:
1) Shortening the distance between muscle fibers (shortening range of motion).
This type of plyometric exercise involves shortening the amount of time it takes for a muscle fiber to contract during contraction. For example, if you were trying to increase your jumping ability, you could perform jump squats instead of running or sprinting. You would shorten the time it took for your muscles to contract from 60 milliseconds to 30 milliseconds.
2) Increasing the length of time it takes for a muscle fiber to relax after contraction.
For example, if you were trying to improve your speed and agility, you could perform sprint intervals instead of jogging or walking. You would lengthen the time it took for your muscles to relax from 1 second to 0.5 seconds.
3) Improving balance and coordination through plyometric exercises.
These exercises help to improve nervous system efficiency and overall agility.
4) Incorporating explosive power during the move.
By combining elements 1-3, you can greatly increase your power, speed, agility and strength with plyometric exercises.
5) Using the stretch reflex.
In this type of exercise, muscles are stretched and then contracted quickly to increase strength and speed. This is a common technique used in weight training, especially for jumping and sprinting.
There are many different plyometric exercises that can be used for different types of sports. These include:
1) Lateral jumping exercises.
These types of plyometrics help improve agility and enhance your ability to change direction quickly. They also train the ability to quickly switch from pushing off one leg to the other. This is similar to what boxers do during training by bouncing around the ring and constantly switching their lead legs.
2) Depth jumping exercises.
Sources & references used in this article:
Chest-and waist-deep aquatic plyometric training and average force, power, and vertical-jump performance by MG Miller, CC Cheatham, AR Porter… – … Journal of Aquatic …, 2007 – scholarworks.bgsu.edu
Relative effects of isokinetic and plyometric training on vertical jumping performance by SE Blattner, L Noble – Research Quarterly. American …, 1979 – shapeamerica.tandfonline.com
The Push-Up Primer: Fix Your Weak Core Muscles by PU Primer – stack.com
A Comparative Study on the Effectiveness of Plyometric Push-Up and Swiss Ball Push-Up in the Management of Throwing Distance and Accuracy among Cricket … by P Febin – 2017 – repository-tnmgrmu.ac.in
Total energy costs of 3 all-out Tabata routines: calisthenic, plyometric and resistance exercises by C Scott, C Beliveau, K Desmond… – … of Human Movement, 2016 – eurjhm.com
EFFECT OF PUSHUP TRAINING ON UPPER BODY STRENGTH AND POWER IN YOUNG ADULTS by S Shah – ijcrr.com
Plyometric training: basic principles for competitive athletes and modern Ninja warriors by R Heiduk – Fascia in Sport and Movement, 2015 – books.google.com
Plyometric and speed training by DH Potach – NSCA’s, 2004 – researchgate.net