Plyometric Training: Rehab to Performance

By: Dr. Aaron Schuman, DC

The Role of Plyometric Training in Rehab to Performance

As an NYC chiropractor at CSC+M, I often find when a patient is out of pain, their next question is, “Doc, when can I go back to my high-intensity exercise routine?”

In the rehab to performance model, many times we have a patient’s pain managed on the table, and they feel good in a controlled environment. However, it makes me wince, because I know they are unable to return to their preferred activity without a significant risk of re-injury.

This is where plyometrics come in…

Plyometrics for strength and power: Plyometric refers to the emphasis on training using the stretch reflex as a triggering mechanism to produce a more powerful muscle contraction.

To generate a huge amount of force, we use this stretch reflex of the muscles and tendons to our advantage. It is an often under-trained aspect of athletics. Our greatest athletes use the stretch reflex to shoot a soccer ball, throw a baseball, serve a tennis ball, dunk a basketball, run efficiently, or drive a golf ball 300 yards.

We usually associate plyometrics with jumps or hops, however, you can use plyometrics with the whole body and incorporate the core to develop power and the total resilient athlete.

In proper doses, plyometrics can bridge the gap between rehab and performance and get you back to your preferred activity.

Strength: Eccentric vs. Concentric

Concentric strength is not the only parameter that needs to be trained. Classic isolation exercises that shorten as a muscle contracts are the first phase to wake up a muscle, then you need to integrate motions into a functional movement. To truly return to sports, you need to train your specific sport plyometrics.

Eccentric strength is the basis of plyometric activity: how fast you reverse from an eccentric landing to a concentric jump makes the difference between good, resilient athletes and average, injury-prone athletes.

Eccentric strength needs to be developed before doing plyometric exercises—it’s about your ability to absorb forces. In the case of the hamstrings, they need the eccentric strength to decelerate the body to prevent anterior translation of the tibia during walking and running gait. In the case of the gluteals, you need to learn how to land with your foot closer to your center of gravity to decrease the time and energy spent on absorbing forces and focus on proper load to utilize the stretch reflex of the glutes in running.

Do you have the prerequisites to start a lower extremity plyometric program?

You need to be able to perform a:

1. squat
2. half-kneeling position
3. rear foot elevated squat
4. step-downs

Most people never get out of the preparatory phase of plyometric training and are adding fitness on top of dysfunction.

Diagnostic Role of Plyometrics

Plyometrics also play a diagnostic role in the prevention of injuries. If there is a movement fault, strength deficit or asymmetry—a breakdown is more likely to occur.

For more information check out Don Chu’s book Jumping Into Plyometrics.