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Jul 19, 2010
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A tennis player needs to be explosive on the court. How quickly they can get to the ball could be the difference between success and failure. Quickness has been defined as speed, agility, explosive power.
For the tennis players all three of theses characteristics are important to their game. In order to achieve the above goals plyometric exercises need to be an important part of a tennis players’ training. However, there are many different ways to doing plyometric exercises. For example, skipping rope is a natural plyometric exercise. On the other hand depth jumping is an aggressive form of plyometric exercise. What is most effective and what is safe? Research has shown us that in order to do plyometric exercises there are certain criteria that the athlete needs to meet in order to prevent injuries. For example, the athlete must enough lower leg strength in order to absorb the excessive weight bearing forces that occur with jumping exercises. In addition, good balance, good shoes, and good flexibility are also very important.
Plyometric exercise is synonymous with jump training and is aimed at improving or changing technical performance, especially during landing. The landing surface is another factor that could increase the chances of an injury. The posture of the knee and back upon landing is important and should be worked on first before aggressive plyometric exercises are imitated. Plyometric (jumping) exercises use a controlled settling of body weight that poses a lengthening of muscles of the leg, tendons and ligaments. The landing component to the exercise induces a stretch to the tendon and muscle. This stretching to the tendon and muscle results in storage and recoil of elastic energy.
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Benefits of Plyometric Exercise
A single session of plyometric exercise can provide a protective effect against future muscle damage.
Plyometric training gains strength and power. Because the muscle is able to generate more force with plyometric exercises the muscle has a great stimulus to gain strength and power (speed). Newton and associates (1999) compared resistance training to plyometric training in sixteen male volleyball players from a NCAA Division I team. They showed that ballistic resistance training significantly improved the vertical jump performance of highly trained jump athletes as compared to only strength training. Fletcher and Harwell’s study (2004) showed that the combination of strength training and plyometrics significantly increased club head speed and driving distance in golfers.
Plyometric exercises develop neuromuscular control than increases joint stability, an important factor in the prevention of injuries in sports. Neuromuscular control of the knee is defined as the unconscious response when the joint signals the muscle to react quickly in order to protect the ligaments the surround the joint from major trauma, such as tearing of the Anterior Cruciate Ligament (ACL) in the knee. A torn ACL is the most common injury in athletes that participate in movements requiring quick changes in direction.
Exercise programs that included explosive-strength training sessions lasting 15 to 90 minutes and consisted of various sprints, jumping exercises, and leg press exercises with low loads but high or maximal movement velocities work on not only improving strength and power, but neuromuscular control.
The last benefit of plyometric exercises is the trend observed by Witzke and Snow (2000) in which plyometric training continued over a longer period of time during adolescent growth may increase bone mass. The purpose of their study was to investigate the effects of plyometric jump training over 9 months on bone mineral content, lower limb performance, and static balance in adolescent girls. The plyometric group showed significant improvement in knee strength, balance, and bone mineral content in the leg bone (femur).
Be sure to take a look at the following TennisMD Video that shows great examples of plyometrics.
Explosive Tennis Power
Plyometrics: A Safe Way to Train
In conclusion, the literature supports the safety and necessity of plyometric training in a sports-specific rehab and/or performance enhancement programs. The best sports-specific neuromuscular conditioning programs should include plyometrics, balance, strength training, and agility exercises to prevent injuries and enhance performance. Like any other type of exercise, the dosage and specificity is essential. The intense nature of plyometrics can result in muscle, tendon, and ligament damage. Therefore, it is important to start with low volume and progress enough and appropriately to make gains in strength. The progression of intensity should be determined by a professional that understands the dangers and benefits of this kind of training.
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