RESULTS
M.M. was able to complete the three day per week, six week training program at the highest level (Gold category) with no missed training sessions, injuries, or effects of overtraining.
The post training baseline tests were performed three days subsequent to the final workout. The results of the baseline tests were as follows:
Standing Two Leg Vertical Leap
Just prior to the final baseline testing, we again measured the height and weight of
M.M. Height was 5′ 7 ½ ″ (172 cm) and weight was 138 lbs. (62.72 kg). The standing reach height was 87
5/8
″ (223 cm). The 2 leg standing vertical jump was performed 3 times with the highest touch point at 9′ 3 ½ ″ (111 ½ ″) (283 cm). His vertical jump in cm was 60 cm. ( see graph #2 )
GRAPH #1
60.7 (60) + 45.3 (62.72) – 2055
PAP 3,642 + 2,841.21 – 2055
6,483 – 2055 = 4428 watts
10% increase in PAPO
(see graph #1)
Peak anaerobic
Power Output
(Watts)
4,500
4,400
4,300
4,200
4,100
4,000
3,900
3,800
3,700
4428
3,982
Utilizing Sayers equation above and comparing PAPO before and after training, we see a
10% increase post training.
Two Step, One Leg Vertical Leap
The highest attempt out of 3 trials in the two step, one leg vertical leap post plyo/strength training was 9′ 5
4/5
″ (289 cm). This led to a 66cm vertical leap and elicited nearly a 3″ increase (7cm) post training. This was an increase of 11%. (see graph # 2 )
Two Step, Two Leg Vertical Leap
The highest attempt out of 3 tries in the two step, two leg vertical leap was 9′ 7 ½″
(293.5 cm).This led to a 70.5 cm vertical leap and elicited a 4.5 ″ increase (11cm) post training.
This was an increase of 19%. (see graph # 2)
GRAPH #2
80
70.5
70
60
53
60 59
66
59
Net Vertical Leap
50
40
(centimeters)
30
20
10
0
Standing 2 leg vertical leap
2 step 1 leg vertical leap
2 step 2 leg vertical leap
Pre Test
Post Test
Pre Test
Post Test

Thirty Yard Sprint
Out of three trials of 30 yard dash sprints post plyo/strength training, the fastest time was 4.18 seconds. This was a decrease of .25 seconds over the pretest time of
4.43 seconds.
DISCUSSION
There are an expanding number of plyometric/strength training programs available online or by local “trainers” and so called “experts” that promise to increase power, speed and vertical leap in our young athletes which are not only costly but may cause injury.
Unfortunately, our review of the scientific literature yielded no specific research studies or models pertaining to proper placement of adolescent athletes in a safe, effective, plyometric/power training program. Consequently, we developed a new model of screening young athletes based on concepts of Long Term Athletic Development (LTAD) by Bayli and Way and our Pre-Participation Functional and Strength Screening ( PPFSS ) we created from aspects of Gray Cooks Functional Movement Screen (FMS), as well as material from Dr. Liebenson., Dr. McGill and from tests in the plyometric literature.
8,9,22,29,39 In our case study M.M. was placed in the gold category based on findings related to his peak height velocity (PHV) and score on the PPFSS allowing him placement in unlimited power and plyometric training. No injuries or overtraining effects were noted during or subsequent to the six week training program. Furthermore, M.M. increased his fast twitch muscle fiber growth inferred by a 10% increase in the peak anaerobic power output (PAPO) based on calculations of Sayers Formula.
34
Increases were also shown in the two step, one leg (11%) and two step, two leg vertical leap (19%).
There was also a .25 second decrease in 30 yard sprint time which is supported by the literature correlating speed with vertical leap.
25
Furthermore, to enhance safety and effectiveness in our training program we emphasized concepts of periodization, introduced by Mateyeev in 1972 which have been validated as more effective in the scientific literature.
26,32,13
Our microcycles (individual workouts) varied from light to super heavy with respect to duration, volume and intensity. To further enhance safety for subjects cleared for plyometric box training (Gold and Silver categories) our literature review yielded box height parameters of 12″ for the
Silver category and 12″ and 18″ boxes only for the Gold category as the “ research review” shows diminishing returns and safety issues with the higher box heights.
37,2,20,17,21 Also, Nordic lowers were implemented in our warm up protocols which are more effective than hamstring stretches to reduce hamstring strains and injuries.
1
Our new PPFSS and categorized training programs fill a void in the literature for a model to safely place adolescent athletes in a safe, comprehensive and effective plyometric/power training program. Some weaknesses of M.M.’s specific training program need to be addressed. Because of the young author’s desire to enhance vertical

leap/power, along with his high level of physical readiness, we (he) decided to augment the plyometric training with sprint training and a limited ½ squat resistance training referenced in protocols and descriptions of training .
6,25,38 However, studies have shown that combining strength and plyometric training, as well as complex and compound training programs, do not necessarily increase vertical jump height or power output as compared to performing plyometric/resistance training alone.
30,33
PRACTICAL APPLICATIONS
Youth sports today is “big business” with high pressure on young athletes to perform at their highest potential to obtain college scholarships, and perhaps propel them to a professional career. Consequently, this has ignited a “cottage industry” of so-called experts in the plyometric and power training of adolescent athletes which may not be based on scientific literature or the best interest of the young athletes’ safety.
Consequently, our new screening model (PPFSS) and category based training program was developed so coaches and trainers have a scientifically based protocol for a safe, effective way to enhance fast twitch muscle fiber (type IIa and type IIx) growth in adolescent athletes. The PPFSS can be seen in this paper and in our video ( see page 5 ) and can be used by coaches and trainers, as well as health professionals. Ultimately, this model was designed for practical use by coaches, trainers and allied health professions to optimally train adolescent athletes to increase speed, power and vertical leap, which are so vital for youth sports today. This new model of functional screening will allow them to find an appropriate training program for the individual athlete’s “developmental age” and functional capabilities to ensure safety and efficiency in plyometric and power training. The concepts of long term, athletic development are also outlined in great detail and can be utilized in the references. In addition, the specific basketball drills (balance board passes, fingertip pushups, crossover drills) can be utilized specifically for basketball trainers and coaches to enhance quickness, balance, and strength for rebounding. Please contact the authors directly for any further information regarding the study.
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