Plyometrics For Martial Arts

Plyometrics for martial arts will help to increase your explosive power, your speed and your ability to change direction quickly. On their own, plyometric drills have limited effectiveness. They are most useful when performed in conjunction with a strength training program. In fact without a strength base, plyometric training can do more harm than good.

Before performing plyometrics for martial arts you should be thoroughly warmed up. Not only will it help to prevent injury but it can also increase the effectiveness of the drills. It does this by increasing the sensitivity of the muscle spindle, which contains the fibers that register the amount of stretch within a muscle.

Start with 10 minutes of aerobic exercise - jogging for example. Jogging on the toes is also often used as part of the warm up. Try to incorporate upper body movements such as arms swings and circles for example. Next perform some dynamic stretching to the upper and lower body. Kicks and leg swings make good dynamic stretches.

Here are some more important guidelines when performing plyometrics for martial arts:

·    Plyometrics is not recommended for anyone under the age of 16 - especially more demanding drills such as depth jumps.

·    Plyometric exercises won't leave you out of breath but do not be tempted to add in more sets and repetitions.

·    Perform lower body plyometric exercises on a soft surface such as grass or exercise mat.

·    Two to three sessions of plyometrics per week is ample.

·    Rest completely between sets for 3 to 5mins. The goal is not fatigue but to complete each repetition with the maximum amount of speed and intensity.

·    A plyometric session should not contain more than 120 ground contacts for any muscle group.

·    Do not add extra load such as ankle weights or a weighted vest as this can lead to injury and negatively effects the quality of the drills.

·    Keep the torso erect during the movements -- it prevents undue strain on the lower back.

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