Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.
Plyometric training involves practicing plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle contraction so the muscle generates as strong a contraction as possible in the shortest amount of time. A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement, which enables muscles to work together in doing the particular motion. Plyometric training engages the myostatic-reflex, which is the automatic contraction of muscles when their stretch nerve receptors are stimulated.
Plyometric exercises use explosive movements to develop muscular power. Plyometric training acts on the nerves, muscles, and tendons to increase the fighters power output without necessarily increasing their maximum strength.
EXAMPLE: Seated dumbbell punch (Corkscrew motion) Sit on the end of a bench with a dumbbell in each hand. Use a weight that is comfortable yet challenging. Assume a hands up position. Quickly extend each arm using the correct punching form & rapidly return to the start position.