Learn how Pilates and plyometrics go hand in hand

Pilates does provide a lot of muscular endurance training. Pilates also provides plyometric training.  But in terms of conditioning for cardiovascular health to the extent running, an aerobics class or any other traditional cardio workout would provide, this is not Pilates’ forte.  This doesn’t mean your heart rate won’t be increased or that you won’t break a sweat during class or even get a little out of breath at times, you will or at least many, if not all clients, in my classes have, and safely.  While I would always encourage clients to go for a brisk walk, cycle, run, or something else more traditionally focused on cardiovascular exercise in addition to doing Pilates regularly, Pilates and plyometrics do indeed go hand in hand.

What are plyometrics?

Plyometrics is a form of exercise which links strength with speed of movement.  There are two phases of muscle contraction during the running or jumping motion.  Muscles go through a stretch, eccentric, phase, and contraction, concentric, phase.  Plyometric exercises are designed to shorten the cycle time between the two phases.  A fast cycle time allows maximum energy transfer between stretch and contraction phases.

In a vertical jump the jumper usually “dips down” a little bit before jumping. This little “dip down” is the eccentric movement and the actual jump is the concentric movement.  A good eccentric contraction is necessary to generate maximum concentric force.

When is plyometrics used?

Plyometrics are useful for several sports e.g. football, volleyball, rugby, basketball, track and field, racket sports, martial arts skateboarding, breakdancing etc.

Muscular power and muscular strengthen are two different things.  Muscular strength refers to how much force can be applied, ability to lift a heavier weight opposed to a lighter one. Strength alone is not indicative of speed.  Power refers to the combines factors of speed and strength.   E.g. In football a lineman and receiver may have the same power but they have different limitations in how their power is delivered.  The lineman would be speed limited and the receiver would be strength limited.  The purpose of plyometrics is to emphasize speed based power.  High jumping favors speed power.  Good high jumpers may not have great leg strength but they can produce their strength at a great speed.

How do you increase plyometric training? 

Plyometric training involves and uses plyometric movements to toughen tissues and train nerve cells to stimulate   specific patterns of muscle contraction so the muscle generates as a strong a contraction as possible in the shortest amount of time.  

Plyometric exercises train the muscles to store more elastic energy during the eccentric phase.  This is achieved by rapid and intense jumps done in a typical plyometric workout.  Most common plyometric exercises include hops, jumps and bounding movements.  Plyometric jumping exercises are used by many athletes to build power and speed, improve coordination and agility and effectively improve sports performance.  

Safety considerations before doing plyometric exercises:

Developing a safe landing technique is very important in plyometric training.  Landing softly on the toes and rolling onto the heels through the 

• balls of the feet.  Using the whole foot for landing helps dissipate the impact forces on the joints.  
• Other key points to landing is to avoid any twisting or sideways motion at the knee.
• Good level of physical strength, flexibility and proprioception required.
• It’s recommended that you be able to do 5 repetitions of a squat at 60% of your body weight.
• Core strength is also important.
• Flexibility is required for both injury prevention and to enhance the effect of the stretch shortening cycle.
• Proprioception is important for balance, coordination and agility and plyometric training.
• Age: low intensity and low volume for athletes under 13.
• Surface-a cushiony surface is needed.  E.g. gymnastics mats are ideal, grass is suitable.  Hard surfaces, concrete, should never be used.
• Body weight- athletes over 240 pounds should be careful and low intensity plyometric exercises should be selected. 

How do Pilates and plyometrics work together?

Pilates can help in many ways.  Strengthening the stabilizing the ‘core’ is the main focus of Pilates.    Flexibility is increased through Pilates exercises.  Pilates exercises on the reformer can help strengthen the leg muscles as well as increase muscular endurance.  Regardless of the intended goals a particular client may have when going into any type of Pilates training, the underlying focus of Pilates is posture, breathing and stability all leading towards more efficient and ease of movement throughout life.  As a result, through Pilates training an awareness of your body and a connection between your mind and your body is established which helps with proprioception.  The other nice thing about the reformer in particular are the exercises on the jumpboard.  These exercises are plyometric exercises involving jumping, hopping etc. on a cushioned surface but while lying down.  So the impact is far less than performing the movements standing with gravity acting on you.  Consequently, many who many not be ready for traditional plyometric exercises can start on the reformer with the jumpboard.  Pilates and plyometrics do go together but safety and technique are a must.