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Movement
Q & A: Plyometrics After an Injury
image by Dave Cruz
Q: I'm a physical therapist and have gotten conflicting information about beginning plyometric exercises following injuries. Do you have any suggestions regarding a safe start-up of plyometrics? - Ken, Dayton, OH
A: When most people hear the word "plyometrics," they immediately think of repeated tuck jumps or heavy loads, but this is not the case at all. Walking and running are essentially plyometrics (both involve a bound). If you can squat without pain, you're ready for plyometrics.
From a rehab perspective, start with just absorption. You can work on standing tall and dropping into a squat and stabilizing both with two feet and one foot. From there, you can jump up to a short box or step, working on the same eccentric absorption. You can also start by stepping off of one foot, absorbing and balancing on another—similar to walking.
As you build confidence, strength and stability, you can increase the distance and amplitude by using a measuring stick or various sized hurdles or boxes. As amplitude begins to increase, make sure you do not do a lot of volume. Two to three sets of four to eight reps are good for an exercise, especially when you are trying to build up tissue tolerance. This is not only a good progression for rehab patients, but also people who have not done plyometrics for a long time or not at all.
Stick to a certain set and rep scheme two to three times per week with at least a day of rest between sessions.
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About The Author
Sue Falsone – As the Director of Performance Physical Therapy, Sue Falsone provides the critical link between therapy and performance. She develops and implements therapy regimens for athletes at Athletes' Performance.
