, and coordination, says Hodges. Plyos can also boost tendon strength and increase your rate of force development—essentially, your body’s ability to generate a lot of power really fast, says Hodges. This can come in handy for athletes whose sports require them to perform quick, powerful movements—like track athletes, for instance, or volleyball players.
Plyometric training can also help reduce your risk of injury both in sports and at the gym, since they improve your body’s ability to quickly absorb shock. “Most injuries occur when the body goes beyond its range of motion with control,” explains Hodges. For example, if you jump up to block the ball in a game of beach volleyball and don’t land back on the ground with good mechanics, you could tear a muscle, tendon, or ligament.
One more big benefit of plyos? They are a good bang-for-your-exercise-buck, says Hodges. Since they are a high-intensity movement, they can provide a lot of benefits in a shorter amount of time than lower-intensity movements, making them a solid option if you’re strapped for time but still want to get in a challenging workout.
With plyometrics, the execution of a move isn’t the only part you need to master. The end part of the move, or the landing, is also very important. “When I’m doing plyometric training, I always start with landing mechanics,” says Hodges. “So before teaching anyone how to jump, I want to show them how to land correctly.” This means returning to the ground with proper form and effectively absorbing shock.
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