PLYOMETRICS*
By Maja Kralovcova, CEP, CSCS, B.Kin
Plyometrics are considered to be one of the major tools for developing athletic power and speed and is currently one of the most time-efficient training methods available for the healthy athlete. Performing plyometric movements has possibly the greatest transfer to sport application. Plyometric movements are practiced at a high velocity to improve the performance of activities requiring speed, such as in taekwondo. Plyometric techniques can be executed for the entire body and should mimic specific movements used in competition. This type of training that is specific or similar to the activity to be performed is trusted to be optimal. This method is best explained as exercises that train the fast-twitch muscle fibers along with the nerves and reflexes that activate them. These exercises include a variety of hopping, jumping, and bounding in various planes of movement (up/ down, left/right, and forward/backward). They can be done with minimum equipment at a surface of choice.
Ideally, plyometric movements would get organized into a suitable program. Prior to implementing a plyometric program, there are several aspects that need to be taken into consideration: age, body weight, strength, sport requirements, experience, previous injury, surface used, progressions, volume, recovery, and frequency to name a few.
32 • Intenational Taekwon-Do Federation • www.tkd-itf.org
Plyometric movements are practiced at a high velocity to improve the performance of activities requiring speed and they can be executed for the entire body and should mimic specific movements used in competition.