Here is the formula that will help you remember how to perform plyometrics: it’s load, amortization, and explode. Let’s talk about how to load first. Now, loading your muscle can be done using body weight and gravity-jumping off of a box, jumping into the air. And the loading causes what’s called an “eccentric contraction.”
Now, an eccentric contraction makes your muscle work as it lengthens. So think about pushing your hand with your other hand, and making your arm extend, but you’re forcing your hand against it, so it’s making your bicep work. But your bicep muscle is still lengthening. Imagine a force pushing against your toe. And that force is wanting to extend or lengthen the calf muscle. But imagine that you’re pushing your toe against that force, so the calf is struggling against that force of weight, yet the muscle is still lengthening. So the muscle is attempting to contract but it’s still lengthening.
What is Amortization in Plyometrics Training?
Amortization is the moment in between lengthening of the muscle and shortening-otherwise known as the moment between an eccentric contraction and a concentric contraction. Now “amortization” is a French word. It has French roots. “Amortisseur” in French is a “shock” for your car, so it’s the moment where your body is absorbing the shock and then exploding. So, amortization is really the number one reason for incorrect plyometrics; and this is really the key to effective plyometric workouts.
The final step is to explode at full intensity. Hence load, amortization, and explode.