What does plyometric training involve?

Plyometric training involves muscle lengthening followed by muscle shortening, which is a critical aspect of developing explosive power and strength. This training method typically includes exercises that focus on the rapid stretching of a muscle (eccentric phase) immediately followed by a powerful contraction (concentric phase).

During the lengthening phase, the muscle is stretched, storing elastic energy and preparing for a forceful contraction. When this stored energy is released by quickly shortening the muscle, it allows for more powerful movements, which are essential in many sports and physical activities. This sequence is vital for enhancing athletic performance as it mimics the natural movements of jumping and sprinting, contributing to improved speed, agility, and overall explosiveness.

The other options do not adequately describe the central characteristic of plyometrics. For instance, only muscle shortening does not encompass the necessary stretching phase, while stretching without movement and static muscle holds lack the dynamic aspect of plyometric training, which is essential for achieving the intended benefits of power and explosive strength.