Plyometrics or “plyo,” is a form of exercise that focuses on explosive, high-intensity movements to develop power, speed, and athleticism. It involves rapid stretching and contracting of muscles, which enables them to generate maximum force in a short amount of time.
Plyometric exercises typically involve jumping, bounding, and other explosive movements. The primary goal is to improve muscle strength, power, and neuromuscular coordination. By rapidly loading and unloading the muscles, plyometrics can enhance the stretch-shortening cycle, which is the ability of muscles to store and release energy during quick movements.
The mechanics of plyometric exercises involve three phases
1. Eccentric Phase: It involves a rapid pre-stretch of the muscle, such as when bending the knees before jumping.
2. Amortization Phase: This is the brief transition phase between the eccentric and concentric phases, characterized by a momentary pause.
3. Concentric Phase: It is the explosive contraction of the muscle, which propels the body into the air or forward.
Plyometric exercises can be beneficial for horses in sports that require explosive power and quick movements, such as show-jumping, eventing, western reining, barrel racing and polo and can be effective cross training for horses in other sports such as dressage, jump racing and pole bending.
Examples of plyometric exercises for horses include
1. Grid work: A series of raised poles or small jumps at short, related distances. By varying the distances and heights of the poles, the exercise challenges the horse’s coordination, balance, and explosive power.
2. Short sprint sets: When sprinting, your horse’s muscles forcefully contract to generate the explosive power required for acceleration and then rapidly lengthen to extend the stride.
3. Lengthen/Shorten: A common exercise when developing lengthened trot is to ask for a few prompt steps of lengthened trot, then ask the horse to shorten for a few steps and then repeat. As when sprinting, your horse’s muscles must contract to generate the extra power required to thrust your horse forward into a bigger stride and then rapidly lengthen to extend the stride. Used to develop power, coordination and balance.
4. Raised Trot Poles: Raised trot poles require extra thrust to spring over the raised pole, land, balance and spring again. Used to develop power, mechanics, rhythm, rhythm and footwork. As always, correct mechanics are key.
Plyometrics can be highly effective for improving athletic performance, but approach them with caution. They are high-intensity exercises that put significant stress on horse’s muscles, joints, and connective tissues. Proper technique, adequate warm-up, and gradually progressing the intensity and difficulty of exercises are crucial to reduce the risk of injury. I strongly recommend working with a an experienced trainer in your sport to design a training program meets the specific needs and abilities of your horse.
Smart training includes smart muscle management with adequate periods of rest and active recovery and proactive muscle care through massage. The micro tears and trigger points caused by exercise and building muscles heal faster, stronger and with a healthier range of motion when your horse receives regular massage sessions.
Leave a Reply