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Plyometrics
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==Safety considerations== Plyometrics have been shown to have benefits for reducing lower extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching). Plyometric exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well conditioned individuals under supervision. Good levels of [[physical strength]], [[flexibility (anatomy)|flexibility]], and [[proprioception]] should be achieved before beginning plyometric training. The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics being performed. Chu (1998) recommends that a participant be able to perform 50 repetitions of the [[Squat (exercise)|squat exercise]] at 60% of his or her body weight before doing plyometrics. Core (abdomen) strength is also important. Flexibility is required both for injury prevention and to enhance the effect of the [[stretch shortening cycle]]. Some advanced training methods combine plyometrics and intensive stretching in order to both protect the joint and make it more receptive to the plyometric benefits.<ref>Marc De Bremaeker (2013). ''Plyo-Flex''. {{ISBN|978-1938585104}}.</ref> [[Proprioception]] is an important component of balance, coordination and agility, which is also required for safe performance of plyometric exercises. Further safety considerations include: * Age: should be taken into account for both prepubescent and the elderly because of hormonal changes. * Technique: a participant must be instructed on proper technique before commencing any plyometric exercise. He or she should be well rested and free of injury in any of the limbs to be exercised. Plyometrics are not inherently dangerous, but the highly focused and intense movements used in repetition increase the potential level of stress on joints and musculo-tendonous units. Therefore, safety precautions are strong prerequisites to this particular method of exercise. Low-intensity variations of plyometrics are frequently utilized in various stages of injury rehabilitation, indicating that the application of proper technique and appropriate safety precautions can make plyometrics safe and effective for many people.
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