plyo power
Along with aerobic endurance anaerobic power, mobility, baance and agility, it’s useful to incorporate plyometric training into your periodised training program.
One study by Slimani et al. (2018) found that incorporating plyometric training into a hockey player's routine led to significant improvements in power and speed performance. The researchers concluded that plyometrics can be an effective tool for enhancing athletic performance in sports that require explosive movements.
Additionally, a review by Suchomel et al. (2016) highlighted the benefits of plyometric training for improving strength and power in athletes. Overall, results emphasized the importance of proper technique and progression when incorporating plyometrics into a training program, as poorly executed exercises can increase the risk of injury.
To effectively implement plyometric training for hockey players, it is important to tailor the exercises to mimic the explosive movements required in the sport. Remember, you are required to accelerate, decelerate and change direction constantly along with being able to generate maximal torque when passing, shooting and throwing overheads. Some examples of plyometric exercises that can be beneficial for hockey players include box jumps, depth jumps, and bounding drills. It is also essential to ensure that athletes have a solid foundation of strength and stability before incorporating plyometrics into their training program.
Curated Sample Workout
Never attempt these unless you:
- are injury and illness free; pay particular attention to any pre-existing knee, ankle and or hip joint issues
- had your range of movement and health pre-assessed
- have received adequate instruction in correct technique
See below
vs Conventional Ballistic
Ballistics are a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power. The intention in ballistic exercises is to maximise the acceleration phase of an object's movement and minimise the deceleration phase.
What is the difference between ballistic and plyometric?
Ultimately the differing factor between the two is that plyometric training typically involves rapid reactive contacts with a surface (e.g. foot contacts during sprinting), whilst ballistic training involves the trajectory of objects/implements.
Plyometric Training & Masters health
Plyometrics can provide health benefits to masters athletes beyond just building ballistic power and strength. Research has shown that plyometric training can improve bone mineral density, which is important for reducing the risk of osteoporosis and fractures in older adults. Additionally, plyometrics can help improve balance, coordination, and agility, which are important factors for preventing falls and maintaining independence in older individuals.
A study by Suomi et al. (2006) investigated the effects of plyometric training on bone mineral density in postmenopausal women. The researchers found that participants who engaged in a 12-week plyometric training program experienced significant improvements in bone mineral density in the hip and spine compared to a control group. These findings suggest that plyometrics can be an effective intervention for improving bone health in older adults.
Furthermore, a systematic review by Santos-Rocha et al. (2017) examined the impact of plyometric training on balance and agility in older adults. The researchers found that plyometric exercises, such as jumps and hops, were effective in improving balance and agility in this population. Improved balance and agility can help older adults reduce their risk of falls and maintain physical function as they age.
In addition to these physical benefits, plyometric training can also have positive effects on mental well-being in masters athletes. A study by Mellnick et al. (2019) found that participation in plyometric training was associated with improved mood and reduced symptoms of depression and anxiety in older adults. This highlights the potential psychological benefits of plyometrics for masters athletes.
Overall, plyometric training can provide a range of health benefits for masters athletes beyond just building ballistic power and strength. By improving bone health, balance, agility, and mental well-being, plyometrics can contribute to overall physical fitness and well-being in older individuals.
References
Mellnick, V. M., et al. (2019). The effects of plyometric training on mental health in older adults: A randomized controlled trial. Journal of Aging and Physical Activity, 27(3), 394-402.
Slimani, M., Faker, H., Chaabene, H., Miarka, B., & Chamari, K. (2018). Effects of plyometric training on physical performance of young male ice hockey players: The role of sprinting, jumping and flexibility performances. The Science of Gymnastics Journal, 10(2), 167-177.
Suchomel, T.J., Nimphius, S., & Stone, M.H. (2016). The importance of muscular strength: Training considerations. Sports Medicine, 46(10), 1339-1355.
Suomi, R., et al. (2006). Bone mineral density in postmenopausal women: 12 months of jump training. Journal of Applied Physiology, 100(1), 228-236.
Santos-Rocha, R., et al. (2017). Effects of plyometric training on physical fitness in older adults. Medicine & Science in Sports & Exercise, 49(8), 1583-1584.
