Intensive vs Extensive Plyometrics: Which is Better for Athletes?

 

Here's what you will learn in this post about plyometrics:

  • What Are Plyometrics?
  • Intensive Plyometrics a. Characteristics of Intensive Plyometrics b. Examples of Intensive Plyometric Exercises c. How Intensive Plyometrics Improve Athletic Performance
  • Extensive Plyometrics a. Characteristics of Extensive Plyometrics b. Examples of Extensive Plyometric Exercises c. How Extensive Plyometrics Improve Athletic Performance
  • Which Is Better? a. Factors to Consider When Choosing Plyometrics b. Benefits of Combining Intensive and Extensive Plyometrics
  • Scientific References

 

Plyometrics are a type of exercise that involves explosive, powerful movements designed to improve athletic performance. These movements rely on the stretch-shortening cycle of muscles, where a rapid stretch is followed by a powerful contraction. Plyometrics can be divided into two categories: intensive and extensive. In this article, we will explore the differences between these two types of plyometrics and which is better for athletic performance.

Intensive Plyometrics

Intensive plyometrics are characterized by high-intensity, low-volume exercises that are designed to improve the rate of force development (RFD) of muscles. These exercises typically involve maximum or near-maximum efforts and are designed to increase the speed at which force can be produced. Examples of intensive plyometrics include depth jumps, drop jumps, and single-leg hops.

Intensive plyometrics are effective at improving RFD because they force the muscles to work at a high level of intensity, which leads to greater activation of fast-twitch muscle fibers. Fast-twitch fibers are responsible for producing rapid, explosive movements and are critical for athletic performance in sports such as basketball, football, and sprinting.

Extensive Plyometrics

Extensive plyometrics, on the other hand, are characterized by low-intensity, high-volume exercises that are designed to improve endurance and overall power output. These exercises typically involve lower-intensity movements performed over a longer period of time. Examples of extensive plyometrics include bounding, skipping, and continuous jumping.

While extensive plyometrics are not as effective at improving RFD as intensive plyometrics, they are still valuable for improving overall power output and endurance. Extensive plyometrics help to improve the body's ability to sustain power output over a longer period of time, which is important for sports such as soccer, hockey, and distance running.

Which is Better?

The answer to whether intensive or extensive plyometrics is better depends on the athlete's specific goals and the demands of their sport. Athletes who require explosive, short-duration movements, such as jumpers and sprinters, may benefit more from intensive plyometrics. On the other hand, athletes who require sustained power output over a longer period of time, such as soccer players and distance runners, may benefit more from extensive plyometrics.

It's also worth noting that a combination of intensive and extensive plyometrics can be effective for improving overall athletic performance. By incorporating both types of plyometrics into a training program, athletes can improve their RFD, overall power output, and endurance.

In conclusion, both intensive and extensive plyometrics have their place in athletic training. Athletes and coaches should consider the specific demands of the sport and the athlete's goals when deciding which type of plyometrics to incorporate into their training.

What has been your experience with incorporating plyometric training into your workout routine? Have you found intensive or extensive plyometrics to be more effective for improving your athletic performance? Share your thoughts and experiences in the comments below!

 

Scientific References:

  • Markovic, G., Dizdar, D., Jukic, I., & Cardinale, M. (2004). Reliability and factorial validity of squat and countermovement jump tests. Journal of Strength and Conditioning Research, 18(3), 551-555.

  • Joy, J. M., Lowery, R. P., Oliveira de Souza, E., et al. (2018). The effects of 4 weeks of plyometric training on reactive strength index and leg stiffness in male and female collegiate soccer players. Journal of Strength and Conditioning Research, 32(1), 33-39.

  • Sheppard, J. M., & Young, W. B. (2006). Agility literature review: classifications, training and testing. Journal of Sports Sciences, 24(9), 919-932.

 

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