Plyometrics

Plyometrics is training built around rapid muscle lengthening followed immediately by forceful contraction. It develops the ability to produce force quickly in movements such as jumping and sprinting.

Stretch–shortening cycle: A movement sequence in which an active muscle lengthens before rapidly shortening, enhancing the force of the subsequent action. Plyometric exercises use this sequence to boost force during the shortening phase.
Depth jump: A jump drill in which an athlete steps from a raised surface, lands, and immediately jumps again. It is a demanding example of rapid landing followed by explosive takeoff.
Eccentric contraction: A muscle action in which an active muscle lengthens while resisting an external force. The rapid lengthening phase begins the stretch–shortening cycle.
Heavy resistance training: Strength training that uses high loads and relatively low repetitions to increase force capacity. It emphasizes high force against heavy resistance rather than rapid stretch–shortening actions.
Muscular power: The ability to produce force quickly, often expressed as work performed per unit of time. Improving explosive power is a central goal of plyometric training.
Muscle spindle: A sensory receptor in skeletal muscle that detects changes in muscle length and the speed of stretching. Its stretch response contributes to rapid muscle activation during plyometric movements.
Box jump: A jump in which an athlete launches from the ground and lands on an elevated platform. It trains explosive takeoff while allowing a lower-impact landing than jumping back to the floor.
Concentric contraction: A muscle action in which an active muscle shortens while producing force. The forceful shortening phase completes the core plyometric sequence.
Isometric exercise: Exercise in which muscles produce force without a substantial change in joint angle or muscle length. It lacks the rapid lengthening and shortening central to plyometrics.
Vertical jump: A maximal upward jump used to assess or demonstrate lower-body explosive performance. Jump height is a common outcome used to track plyometric training effects.

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