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Steve Blocker Emporia State University. First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky Exploit elastic properties.

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Presentation on theme: "Steve Blocker Emporia State University. First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky Exploit elastic properties."— Presentation transcript:

1 Steve Blocker Emporia State University

2 First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky Exploit elastic properties of muscle in order to produce more forceful contraction Plyometrics or jump training considered link between strength & speed

3 Training adaptations include: Increased RFD Musculotendonous stiffness Improved rate coding & synchronization Train fast to be fast!

4 Develop maximum strength first Athlete should master the back squat Adaptations to strength training are similar w/less risk of injury

5 Plyometric training can benefit any athlete 2003 study – distance runners increased running economy & improved 3k run performance Trained subjects were used Good method to improve foot/ankle & joint strength

6 Who Should do Plyometrics? Strength first! Training age- appropriate Event appropriate: Consider amount of jumping/sprinting already being done in event practices

7 Back Squat 1.5xBWT Back Squat 60% of BWT for 5 reps in 5s or less Low intensity plyo work can still be introduced to the beginning athlete even if they do not meet these requirements

8 Always perform on a softer surface Sand isnt always better Grass/turf/track/carpeted room/wrestling mat Proper footwear – dont go barefoot just yet Adequate rest intervals – no puke index 1:5 work : rest Athletes who weigh more than 225lbs should avoid high intensity plyos – ( NSCA)

9 Always do early in the training session/week Try to avoid fatigue as much as possible Less is more Beginners - ~100 contacts Intermediate ~ 200 contacts Advanced ~ 400 contacts *Intensity level is important

10 Beginners –ramp volume & intensity for 2-3 weeks More advanced/intense training – follow: Base week: 275 total contacts Volume week: 300 total contacts Recovery week: 250 total contacts Peak week: 325 total contacts *only higher intensity exercises w/advanced athletes

11 Start slow: Pre-season/General Prep Goal: Develop structural strength/technique Exercises done mostly in-place Gradually allow forward movement (drifting) No measuring of distance 2-3 week cycle Gradually increase volume – (cup analogy) Developers can repeat cycle with slightly more intensity

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13 SL vs. DL Multiple vs. Single Response (MR vs. SR) Hops vs. Bounds Height of jumps (hurdles/boxes etc.) Distance covered always trust your judgment

14 Preseason workout – (entire team) 3x8 DL hops (in place) 3x8/leg SL hops (in place) 3x5/leg skater strides 3x8 jumps onto box/practice landing 3x5 DL hops into pit Use teaching cues: thumbs up/exhale upon jump/minimize ground contact and maximize height Progress over small hurdles or objects

15 MondayTuesdayWednesdayThursdayFriday - 3x5 jumps onto box/practice landing -3x8 DL hops -3x8/leg SL hops -3x5/leg Skater Strides -3x5 DL hops into sand pit Total volume: 93 contacts Intensity: low Wt Rm: Oly lifts or upper body Normal Track Workout – conditioning oriented Cross Train/ Gameday Rest/ Recovery Weight Room: Circuit/abs or off day -3x5 jumps onto box/practice landing -3x8 DL hops w/low objects -3x8/leg SL hops w/low objects 3x5 tuck jumps -4x5/leg Skater Strides -3x5 DL hops into sand pit Total volume: 113 contacts Intensity: low Speed Endurance Workout

16 3x20m push-up sprints – walk back rest DL hops for height – 5 jumps or backboard jumps (SR) Plyo-push ups – 3x5 for height (MR) 3x30m straight leg bounds into 10m burst (MR) 10 DL jumps into pit – walk out after each jump (SR)

17 Decrease or maintain volume Replace a plyometric workout with a traditional competition Sprinting at maximum effort is also plyometric

18 MondayTuesdayWednesdayThursdayFriday Plyometrics & event specific short speed work. Block work. Weight Room Speed Endurance at low intensity. 8x200 w/2- 4min 75% Small MeetShake Loose Pre-Meet Only low- intensity exercises as part of the warm-up Meet

19 Complex Training Method: Heavy lift followed by plyometric exercise Stimulate Nervous System Use compatible exercise combos Back Squat/Tuck Jump/Depth jump Deadlift or Power Clean/Box Jump Bench Press/Clap push-up/Med-ball chest pass

20 Always begin conservatively Use YOUR judgment – dont always finish what is written down Quality vs. Quantity STRENGTH first Sprinting is plyometric in nature

21 High Powered Plyometrics - James Radcliffe Jumping into Plyometrics - Donald Chu, PhD. NSCA Journal

22 Contact Info:


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