Plyometric training and exercises have definitely become popular for training speed power development over the years, especially for athletes in sports that involve jumping as a key component (ex. basketball, volleyball, high jump, etc.).
Unfortunately, many do not spend the important time learning how to land just as efficiently as they do for how to jump. Deceleration is a very significant component to jumping, as it allows for safe absorption of the forces our body endures through the jump. Ignoring this aspect can lead to a whole host of injuries.
The drop-catch exercise is a great tool for improving our control when decelerating from a vertical or horizontal jump. It also helps to practise the movement patterns of receiving into a landing position, and begins to introduce load similar to what our bodies receive during landing.
As such, it can also be used as an effective exercise tool for someone starting out with plyometric training. Learning and practising how to land and slow down is just as important, if not more important, than learning how to jump and accelerate.
So, if you are interested in beginning plyometric training as a fitness enthusiast, are improving your jump ability as an athlete, and are interested in staying pain-free, I highly recommend giving this exercise a try!
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