Are Plyometric exercises really safe? As with everything in life there are Pros and Cons for Plyometrics, too. Fitness experts have varying opinions of Plyometrics. Overall the feedback about Plyometric Exercises are very positive. Even the American College of Sports Medicine advises that “that Plyometric training is a safe, beneficial and fun activity for children and adolescents provided that the program is properly designed and supervised.” Other organizations are stating similar things. However, the one thing to take away from these recommendations is that Plyometric exercises need to be done with proper precautions taken.
As with any physical exercise, there is a risk of injury. In general you should consult with a doctor as needed before starting any rigorous training program. He or she can give Plyometric specific advice or refer you to someone who is specialized in fitness medicine if really needed. Now, assuming that you are healthy and well in shape to get started with Plyometrics, here are some safety tips and recommendations to consider:
Plyometrics are only recommended for people with a certain level of fitness under their belt. Beginners should definitely try other exercises first and build up physical stamina and endurance. You need to have build up muscles in your legs already as well as have well trained core and back to move on to Plyometric exercises. As with any physical exercise you need to warm up thoroughly first to avoid muscle injury. Always start slowly and intensify the workout as you go through a fitness sessions. Avoid doing Plyometric exercises on a hard surface as it puts a lot of stress onto your muscles, your legs, and your joints. For training purposes you should use a soft surface only. Use proper footwear at all times.
Remember that Plyometric training is different from performing under pressure in a game or competition. The most critical thing in my opinion is to spend enough time on warming up – be it for a training session or for when it really counts. If you follow these safety rules you dramatically reduce the risk of injury. If you feel any kind of pain during a Plyometric exercise stop immediately. Make sure to separate between pressure and pain. You should feel the impact of a workout, but you should not feel pain.
If executed properly and under guidance Plyometric training exercises can increase your vertical jumping and provide you with the explosiveness that professional athletes show during a competition or a game. It looks so easy what professional athletes do, but there is an extensive training plan behind it. Give yourself enough time to get there and play it safe.
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