Plyometric Training: A Comprehensive Analysis of its Benefits

This technical paper delves into the realm of plyometric training, defining it as a method that maximizes muscle force within a short timeframe and emphasizing its significance in enhancing physical strength. The paper explores the Optimum Performance Training (OPT) model, developed by NASM, and its application across various populations to reduce body fat, increase lean muscle mass, and improve overall health. The core of the discussion revolves around the applicability of plyometric training to diverse groups, including youth, adults, and individuals with health conditions. The justification for this is provided, highlighting the benefits such as improved ground contact time, bone density, and change of direction speed, as well as its potential for calorie reduction and its suitability for military personnel and individuals with cardiac diseases. The paper concludes by reiterating the advantages of plyometric training for all populations, stressing its muscle-strengthening capabilities and its accessibility, as it does not require complex reactive movements. The provided references support the claims made in the report.

Running head: PLYOMETRIC TRAINING
Plyometric training
Name of the Student
Name of the University
Author Note

1PLYOMETRIC TRAINING
Table of Contents
1. Introduction............................................................................................................................2
2. Enacting plyometric training in all populations.....................................................................2
3. Justification............................................................................................................................3
4. Conclusion..............................................................................................................................3
5. Reference................................................................................................................................4

2PLYOMETRIC TRAINING
1. Introduction
Plyometric training is defined as the type of training where muscles exerts maximum
force within a short period of time (Stojanović et al., 2017). This training is very much
significant for a human body as it helps in increasing the strength of a human body.
Optimum Performance Training (OPT) is defined as the fitness training system
developed by NASM (Moran et al. 2017). This model can be used by trainers of different
population to reduce body fat, enhance lean muscle mass and improve overall health. There
are diverse categories of phases related with this training model such as strength endurance,
stabilization endurance, hyper trophy, maximal strength and power.
This technical paper shall be discussing the whether this training section can be
enacted in all the populations or not. Justification behind the discussion shall also be provided
in this technical paper.
2. Enacting plyometric training in all populations
Based on the concept of OPT it can be said that Plyometric training can be used by
clients from different populations. Both youth as well as the adults of society can use this
training system to improve their ability to hop, jump and skip. It can be said that both the fit
as well as the unfit people can use the stabilization endurance of OPT in order to work out the
Plyometric training.
Aged section of the society who are suffering from different categories of illness can
consider the concept of plyo stabilization in order to practise Plyometric training as it can
help them to reduce stress and improve the flexibility of the muscles. Plyo-like or reactive
training exercises can also be considered by trainers from different sections of the society.

3PLYOMETRIC TRAINING
Considering the muscles present in both male and female body, it can be said that
plyo stabilization can be used by the both in order to remove the flexibility of the muscles
and the tendons.
3. Justification
According to Mansur, Irianto & Kurniawan (2018), ground contact time of the
athletes can be enhanced in the first place using plyometric training modules. The researchers
of this article helped in understanding that bone density, and change of direction speed are the
other advantages of using plyometric training by the different populations of our society such
as the athletes. The researchers added that patients suffering from obesity can also use this
training to reduce calories. Military personnel is also hugely benefited from this training
session.
Supporting the above discussion Hammami et al. (2016), highlighted that patients
suffering from cardiac diseases can also use this type of training. The researcher also added
that this training session is added in most of the aerobic training sessions which are attended
by people from different backgrounds as it does not require any reactive moves like box
jump, squat jump and tuck jumps.
4. Conclusion
Plyometric training is beneficial for the people from different sections of our society.
Muscle power and the strength of a human body can be enhanced in the first place using this
training. All the populations of the society such as males and females; aged and younger
sections of the society can go through Plyometric training as it does not requires reactive
moves like tuck jumps, box jump and squat jump.

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5. Reference
Hammami, R., Granacher, U., Makhlouf, I., Behm, D. G., & Chaouachi, A. (2016).
Sequencing effects of balance and plyometric training on physical performance in
youth soccer athletes. The Journal of Strength & Conditioning Research, 30(12),
3278-3289.
Mansur, M., Irianto, S., & Kurniawan, F. (2018, December). The Effect of Plyometric
Training to Speed of Volleyball Athletes. In 2nd Yogyakarta International Seminar
on Health, Physical Education, and Sport Science (YISHPESS 2018) and 1st
Conference on Interdisciplinary Approach in Sports (CoIS 2018). Atlantis Press.
Moran, J. J., Sandercock, G. R., Ramírez-Campillo, R., Meylan, C. M., Collison, J. A., &
Parry, D. A. (2017). Age-related variation in male youth athletes' countermovement
jump after plyometric training: a meta-analysis of controlled trials. The Journal of
Strength & Conditioning Research, 31(2), 552-565.
Stojanović, E., Ristić, V., McMaster, D. T., & Milanović, Z. (2017). Effect of plyometric
training on vertical jump performance in female athletes: a systematic review and
meta-analysis. Sports Medicine, 47(5), 975-986.