What is Plyometrics?
Plyometrics is one of the hallmarks that sets the LYT Yoga method apart from traditional yoga is the inclusion of plyometric exercise.
As a physical therapist and lover of functional movement, it excited me when I first began taking class with Lara back in 2012. While plyometrics is a term I use on a daily basis, I suspect it isn’t for most.
In fact, many people may not understand the role of plyometrics in fitness and rehabilitation. Today, I’m going to fill you in on that little secret and show you how we apply it to our LYT yoga classes.
According to Merriam-Webster, the definition of plyometrics is “exercise involving repeated rapid stretching and contracting of muscles to increase muscle power”. This type of exercise was originally used to enhance sports performance solely in athletics.
Within the last 20 years however, we began using plyometric exercise in rehabilitation to facilitate both a quicker return to sport and, more importantly, improve biomechanical technique to prevent injuries from occurring.
How Plyometrics Work: The Stretch-Shortening Cycle
With plyometrics, there is a stretch-shortening cycle that occurs. The muscle-tendon unit is stretched and then immediately contracted (shortened) repeatedly.
This improves its ability to produce the maximum amount of force in the shortest amount of time, something we intentionally train in many of our LYT HIIT classes.
In addition, plyometrics can be performed between a submaximal (low intensity) and maximal (high intensity) effort. There are three main phases of a plyometric movement:
The Three Phases of Plyometric Movement
Loading Phase (Eccentric Phase)
This is when the muscles are stretched in response to a load (body weight and gravity) that is placed upon them.
Simply stated, this stretch increases the muscle’s potential to produce force and the tendon’s ability to store potential energy to be used later.
In addition, there are reflex mechanisms triggered during this loading phase which have the potential to improve neuromuscular control between the brain and the body.
Coupling Phase (Transition Phase)
This phase is very short (15-25 milliseconds!) and within the moment where the joint changes from one direction to the other (ie, flexion to extension, up to down, left to right).
It is the definitive phase of plyometric exercise, for without the quick transition, an exercise no longer considered plyometric.
Unloading Phase (Propulsion Phase)
This is when the muscle-tendon unit is shortened and the mechanisms elicited during the loading phase pay off in increased strength and performance.
Benefits of Plyometrics in Yoga and Functional Movement
During our LYT Yoga practice, we are performing plyometrics at a submaximal or relatively low intensity level and often in single planes of motion. The benefits of increased muscle recruitment, improved muscle strength, and increased muscular endurance are all present.
Plyometrics have also been shown to correct neuromuscular imbalances that can predispose people to injury. They’ve also been shown in the literature to improve joint awareness (position sense) and postural control (single leg balance).
Plyometric Exercise Safety and Contraindications
Contraindications for plyometric exercise exist, which is why we always give a low or no impact option in LYT classes. They include acute joint pain or inflammation, joint instability, and immediate post-operative status (not usually seen in the studio).
Some joint pathologies such as cartilage damage and arthritis are relative contraindications, but it really depends on the ability of the surrounding tissues to attenuate those forces and may be tolerated (and even recommended) at lower intensities.
And obviously, acute muscle or tendon injury is a relative contraindication and should be progressed into slowly.
Bringing It All Together
Plyometrics don’t have to be high-impact, all-out effort to be effective. When applied thoughtfully, they become a powerful tool for building strength, improving coordination, and training the body to respond efficiently to the demands of daily life.
That’s exactly how we use them in LYT, layering in low to moderate intensity plyometric work to help you move with more ease and control. It’s not about how high you jump or how fast you move, but how well your body can absorb and redirect force.
So the next time you feel that subtle “spring” in your practice, know that there’s a lot happening beneath the surface. You’re not just working harder, you’re training smarter.
