Plyometrics increases the awareness of the joint by increasing the sensitivity of the Golgi tendon organ (GTO) and the muscle spindles. This combined effect is very beneficial during rehabilitation because the athlete is able to protect against joint positions and motions where he or she is volnerable to injury.
Plyometrics should be used with caution due to the forces exerted on injury. Progression should be monitored and implemented at a pace sutable to the specific athlete.
Safety procedures:
1. Trainers and therapists should evaluate the setting where plyometrics are performed. The area should be clear of obstructions. Landing surfaces sould be modified with for shock absorption.
2. Emphasize quality and technique rather than quantity.
3. Describe and demonstrate the activity with emphasis on important phases.
4. Emphasize pain free motion.
5. Supply corrective feedback on technique.
6. Consider design and progression of program to provide additional safety.
By decreasing rest periods or including plyometrics into circuit training routine the endurance can be increased.
Initially one exercise period per week with progression to twice a week with aggressive plyometric conditioning.
Plyometric programs become more advanced by increasing the intensity and level of difficulty.
Examples:
Small double and single leg hops the first week.
Hopping on uneven surface, double to single leg or box lungs with alternating legs the second week.
Hopping off varying heights of boxes and immediately hop again with both feet for the third week.