Plyometric or Reactive training is defined as a quick, powerful movement involving an eccentric contraction, followed immediately by an explosive concentric contraction.
To move with precision, force must be reduced, stabilised and then produced. This increases the rate of force production, motor-unit recruitment, rate coding and synchronisation. To summarise, types of plyometrics, done correctly, can help increase your reaction rate. This makes you quicker, faster and potentially stronger.
Reactive training has several important benefits. First and foremost, reactive training enhances the rate of force production. This is defined as the ability of muscles to exert maximal force in minimal time. Success in most functional activities (including falls prevention) depends on the speed at which muscles are activated. To prevent a trip or fall, an individual must have sufficient lower limb muscle power. This means you will be able to get a stabilising leg out fast enough to prevent or reduce the effects of a fall. However, the speed of contraction lessens as we age. This decreases the firing time of muscles. Our Strength also reduces which limits our ability to prevent a dangerous fall.
To summarise, specific functional exercises should emphasise a rapid change of direction. This will be used to prepare our clients for the functional demands of everyday activities.
Book in your free Plyometric session as part of this month’s offer either at reception or telephone
on 9857 0644.
Plyometric Training for Seniors | Plyometric Exercises for Seniors. (2018). Retrieved from https://blog.nccpt.com/2015/plyometric-training-for-seniors-yes-and-heres-why/
Daley MJ, Spinks WL. Exercise, Mobility and Aging. Sports Med 2000 Jan;29(1):1-12.
Skelton D A, Dinan SM. Exercise for falls management: Reationale for an exercise programme aimed at reducing postural instability. Physiotherapy Theory and Practice (1999) 15, 105-120.
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