Plyometrics - Safety Considerations

Safety Considerations

Plyometrics have been shown to have benefits for reducing lower-extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching). Plyometric exercises involve an increased risk of injury due to the large forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility, and proprioception should be achieved before commencement of plyometric training.

The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed. Chu (1998) recommends that a participant be able to perform 5 repetitions of the squat exercise at 60% of his bodyweight before doing plyometrics. Core body (trunk) strength is also important.

Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.

Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.

Further safety considerations include:

• Age - should be taken into account for both pre-pubescent and the elderly because of hormonal changes.

• Technique - most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.

Plyometrics are not inherently dangerous, but the highly focused, intense movements used in repetition increase the potential level of stress on joints and musculo-tendonous units. Therefore safety precautions are a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently utilized in various stages of injury rehabilitation, indicating that the application of proper technique and appropriate safety precautions can make plyometrics safe and effective for most people.