How does plyometrics improve power?

Plyometrics has 4 benefits to the trainee that aid in sports specific performance:

1. The myostatic stretch reflex is "reinforced" by plyometric drills. When a muscle/tendon structure is stretched the body contracts the muscle in response. Before a movement such as a vertical jump, a counter movement is first performed which induces a stretch reflex and allows the muscles to move with greater power.

2. Tendon stiffness/ elasticity is improved. Greater tendon stiffness is accomplished as the protein structure of the tendons is strengthened. This allows power from the muscles to more effectively be transferred from the ground, through the athlete.

3. Strength is improved as the muscles overcome body weight and gravity at high speeds. Note that while strength is improved, it is better to supplement plyometrics with a strength training program where strength levels can be maximized.

4. Movement efficiency is improved. Performing the skill in a plyometric fashion should mimic the skill you perform in your particular sport. Repeition at very high speeds increase the neural efficiency of the movement and "greases" the groove, allow you to use more of the strength that you already have.