When you hear the word plyometrics, you may think of athletes and how they do this as part of their training for them to perform to the highest level. In many cases this is true, yes athletes do a lot of plyometrics as part of their training, but what is not recognized or thought of is the importance and the benefits of this skill for NARPS (non-athletic regular person). When addressing plyometrics we should consider it as a skill rather than an exercise. This activity requires the greatest amount of force in the fastest amount of time, and for it to have a beneficial eNect on our training, it must be performed correctly.

To understand the mechanisms of Plyometrics we need to understand the Stretch Shortening Cycle (SSC). The SSC is the eccentric mechanism of the muscle before the concentric mechanism, ultimately leading to the desired movement. In simpler terms, during the eccentric phase the muscle is elongating and stretching, building up tension and energy. Following this there is the amortization phase, which is the transition phase and is critical for maintaining the power and strength built up in the eccentric phase. Finally, the concentric phase, which is when the muscle contracts and shortens, using the built-up energy from the eccentric phase to perform the desired action. The greater the SSC and stretch of the muscle, the greater the force, power, and speed of the muscle to perform the action. To simply this idea even more, think about a spring, the greater compression/loading of the coils of the spring, the greater the springs’ ability to react and expand.

So, what is the link between plyometrics and the SSC? During any plyometric we are trying to build up the greatest elongation of the muscle to produce the greatest force but doing this with repetition. With repetitive practice of plyometrics, it will result in a greater storage of energy, enhanced involuntary neural reflexes, greater muscular pre-activity and working range, and increased motor coordination –ultimately, allowing the SSC to have greater capabilities. With consistent practice there will result in many benefits with plyometrics including increased strength, power, balance, agility, and coordination.

Now that we have covered what plyometrics are, how can you implement this skill into your training and into your life to stay physically active? A lot of people think of throwing medicine balls and jumping onto boxes when they think of plyometrics. These are all plyometrics but there are a lot of alternative types that can be performed. Both athletes and NARPs can perform less aggressive skills such as step ups, pogo jumps, squat jumps, single leg jumps, and many more that don’t require additional equipment. Plyometrics, in addition to generating more strength and power, will also increase your heart rate which is very beneficial for cardiovascular health!

Understanding the benefits, mechanisms, and importance of plyometrics in training is critical whether you are an athlete or someone prioritizing your health. Acquiring the proper knowledge and guidance to perform his skill will result in greater development of the SSC, and therefore overall muscular strength and power.

Kaitlin

The Placebo Effect is a commonly known phenomenon where an individual’s condition is improved by use of a treatment that has no real effect on its own. In the realms of athletics and fitness, Placebos are becoming recognized as a method of enhancing performance with compelling research being published to back them up.

In a 2023 study coming from Norway, a mix of forty male and female athletes (national and club level soccer and handball) were split into a treatment and control group. The two groups were given a 10 week training intervention with the treatment group being informed that they had each received an individualized program meant to fit their needs when in reality, both groups received the same programming. What was found at the end of the 10 weeks was that the treatment group increased their 1 rep max on barbell squats by 5.7% compared to the 0.9% of the control group (1). However, these results are not purely limited to strength training. Another study published back in 2007 from the U.K. employed six well trained male cyclists to perform two baseline 10K time trials and three experimental 10K time trials. In the experimental trials, the participants were randomly assigned treatments of either a placebo, 4.5 mg of caffeine per kg of body weight, or 9.5 mg per kg. However, participants were administered the placebo on each trial and the results that were produced suggest a performance improvement that correlates to the dosage of caffeine that participants believe they were ingesting. Overall, there was a 1.3% increase in power output for the 4.5 mg per kg dosage and a 3.1% increase in the trials with a 9.5 mg per kg dosage. Along with that, there was even a 1.4% decrease in power output in the group who knew they had ingested the placebo (2).

These studies demonstrate the effect placebos can have on an athlete and show the power of the mind in regard to performance. The mental and emotional aspect of any physical activity is often just as or if not more important than the physical aspect and learning to harness the mind properly can greatly aid in an individual’s ability to pursue their goals and fulfill their potential in whatever sport or physical metric they desire. While the use of a traditional placebo may not be very practical in most fitness related settings and scenarios, a positive mindset and self-affirmations can mimic this effect. Even though it may come across as cliche, believing in yourself and your abilities can make all the difference and induce changes in brain chemistry that translate to improvements in strength, speed, and endurance.

What may be even more influential for physical performance than placebos are their cousin phenomenon known as nocebos, which are essentially the opposite. Similar to the results found in the study focused on cyclists, the belief that a worse outcome will occur only increases the probability of it happening, so avoiding negative thoughts and expectations of failure is absolutely vital.

How can all the information be applied? As stated earlier, confidence is key. That is not to say that everyone should always expect immediate success because this mindset will only leave you let down at some point. What’s more important is to visualize the process that will lead to success and avoid nocebos and negative thoughts that may diminish performance. Always understand failure is a possibility, but by no means invite it in. Be confident in your abilities and look only to perform at your own highest standard regardless of what the result may be after. In short, hope for success, but prepare for failure.

(1) Lindberg, K., Bjørnsen, T., Vårvik, F.T. et al. The effects of being told you are in the intervention group on training results: a pilot study. Sci Rep 13, 1972 (2023). https://doi.org/10.1038/s41598-023-29141-7

(2) Beedie CJ, Stuart EM, Coleman DA, Foad AJ. Placebo effects of caffeine on cycling performance. Med Sci Sports Exerc. 2006 Dec;38(12):2159-64. doi: 10.1249/01.mss.0000233805.56315.a9. PMID: 17146324.