Plyometrics
Purpose
 Strength, speed and power
 Heightened excitability
– KNOW THE STRETCH REFLEX
 Force maximized
 Minimize reaction time
 Why important?
Principles Involved in
Plyometrics
 Neurophysiological
– Muscle Spindles
• STRETCH REFLEX
• AGAIN…KNOW IT,
LIVE IT
– GTO’s
• Reflexive inhibition
• MU recruitment
Principles Involved in
Plyometrics
 Neurophysiological
 Mechanical
– Series Elastic
Component
• Tendons, sheath,
sarcolemma
– Parallel Elastic
Component
• Muscle connective tissue
 Mechanical Output =
CCforce + SEC + PEC
recoil
Phases of Plyometrics
 Pre-activation Phase
 Eccentric Phase
(Deceleration Phase)
 Amortization
(Coupling Time)
 Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
 Pre-activation Phase
 Eccentric Phase
(Deceleration Phase)
 Amortization
(Coupling Time)
 Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
 Pre-activation Phase
 Eccentric Phase
(Deceleration Phase)
 Amortization
(Coupling Time)
 Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
 Pre-activation Phase
 Eccentric Phase
(Deceleration Phase)
 Amortization
(Coupling Time)
 Concentric Phase
(Acceleration Phase)
 Putting Neurology
into Practical
Standards
Key Points in Developing
Plyometric Programs
 Biomechanical Considerations
– Strength Base
 Flexibility
 Stability Testing
– Static vs Dynamic Conditions
Components to Consider
 Intensity
 Volume
 Recovery
 Frequency
Plyometric Progression
 Low Intensity
– In place plyometrics
• Jumps, hops
– May include some lateral movements
 Medium Intensity
– Bounds, multiple response jumps
 High Intensity
– Shock activities, depth jumps, box drills, sport specific
drills, position specific drills
Lower Extremity
(Level 1 Exercises)
 Lateral Step Up
 Two Foot Ankle Hop
 Standing Jump and
Reach
 Double Leg Bound
 Alternate Leg Bound
 Skipping
Lower Extremity
(Level 1 Exercises)
 Lateral Step Up
 Two Foot Ankle Hop
 Standing Jump and
Reach
 Double Leg Bound
 Alternate Leg Bound
 Skipping
Lower Extremity
(Level 1 Exercises)
 Lateral Step Up
 Two Foot Ankle Hop
 Standing Jump and
Reach
 Double Leg Bound
 Alternate Leg Bound
 Skipping
Lower Extremity
(Level 1 Exercises)
 Lateral Step Up
 Two Foot Ankle Hop
 Standing Jump and
Reach
 Double Leg Bound
 Alternate Leg Bound
 Skipping
Lower Extremity
(Level 2 Exercises)
 Standing Jump over
Barrier
 Single Leg Speed
Hop
 Jump to Box
 Jump from Box
 Double Leg Box
Bound
 Tucked Jumps
 Incline Bound
Lower Extremity
(Level 2 Exercises)
 Standing Jump over
Barrier
 Single Leg Speed
Hop
 Jump to Box
 Jump from Box
 Double Leg Box
Bound
 Tucked Jumps
 Incline Bound
Lower Extremity
(Level 2 Exercises)
 Standing Jump over
Barrier
 Single Leg Speed
Hop
 Jump to Box
 Jump from Box
 Double Leg Box
Bound
 Tucked Jumps
 Incline Bound
Lower Extremity
(Level 2 Exercises)
 Standing Jump over
Barrier
 Single Leg Speed
Hop
 Jump to Box
 Jump from Box
 Double Leg Box
Bound
 Tucked Jumps
 Incline Bound
Lower Extremity
(Level 2 Exercises)
 Standing Jump over
Barrier
 Single Leg Speed
Hop
 Jump to Box
 Jump from Box
 Double Leg Box
Bound
 Tucked Jumps
 Incline Bound
Lower Extremity
(Level 3 Exercises)
 Side Box Jumps
 Hurdle Hop
 Incremental Vertical
Jump
 Box Jump Sprint
Lower Extremity
(Level 3 Exercises)
 Side Box Jumps
 Hurdle Hop
 Incremental Vertical
Jump
 Box Jump Sprint
Lower Extremity
(Level 3 Exercises)
 Side Box Jumps
 Hurdle Hop
 Incremental Vertical
Jump
 Box Jump Sprint
Lower Extremity
(Level 3 Exercises)
 Side Box Jumps
 Hurdle Hop
 Incremental Vertical
Jump
 Box Jump Sprint
Upper Extremity Exercises
Example of Progression
(www.athletic advisor.com)
Weeks
Drills
Sets x Reps
1&2
4 low
intensity
3&4
2 low, 2
medium
4 medium
5&6
7&8
9 & 10
Sessions
2 x 10
Rest
Interval
2 min
2 x 10
2-3 min
2 x wk
2-3 x 10
2-3 min
2 x wk
2-3 min
2 x wk
2-3 min
2 x wk
2 medium 2 M 2-3 x 10
high
H 2 x 10
4 high
Non-box 23x10, box 2 x
10
2 x wk
Indications for Plyometrics
 High functional activity
 Balance and proprioception
 Muscle power
 Maximize reaction time
 Efficiency of movements
Precautions and Considerations
 Age
 Body Weight
 Surface
 Footwear
 BIOMECHANICS
 Weight training and plyometrics
 Time of performance
CONTRAINDICATIONS – No,
No’s
 Unconditioned athlete
 Unyielding surface
 Stress related injury history
 Acute inflammation
 Post-operative conditions
 Joint instability