The Basics of Plyometric Exercise

According to Baechle and Earle (2000, p. 431), “The stretch-shortening cycle combines mechanical and neurophysical mechanisms and is the basis of plyometric exercise”. Baechle and Earle (2000) further have stated a rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increases the force produced during the subsequent action (p. 429). The Sports Fitness Advisor contends that, “As a muscle stretches and contracts eccentrically (lengthens while it contracts) it produces elastic energy, which it can store. If the muscle then contracts concentrically (shortens while it contracts) this elastic energy can be used to increase the force of contraction” (www.sport.fitness.advisor.com).

During a muscle contraction energy is lost as heat. However, a possibility for some of the energy to be stored in the elastic components is probable. (www.fit4m

Mac (2003) states “the golden rule of any conditioning exercise is specificity. This means that the movement performed in training should match, as closely as possible, the movement encountered in competition” (p.1 of 5) (http://www.brianmac.demon.co.uk). If the athlete is a soccer or volleyball player interested in increasing the height of a vertical jump, then drop jumping or box jumps should be used. However, if the athlete is a baseball pitcher and wants a more explosive launch, then upper body plyometrics are far more appropriate (Mac, 2003).

The uniqueness of plyometric training is in the ability to use exercises that will increase performance in a specific sport. For example, to increase one’s vertical jump one would use body weight and gravity to load the muscle before contraction. The forces generated are larger than what could be accomplished using conventional equipment safely.

“In the mechanical model, elastic energy in the musculotendinous components is increased with a rapid stretch and then stored” (Baechle and Earle, 2000, page 428-429). The neurophysiological model is comprised of muscle spindle activity -“organs that are sensitive to the rate and magnitude of a stretch”- (Baechle and Earle, 2000, p. 429). When using plyometric exercises it is a quick stretch that activates the muscle spindles which will definitely cause a reflexive muscle action. Baechle and Earle (

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