Scott Christopher Roberts Plyometrics Scott Christopher Roberts

Topics of Discussion What are plyometrics? Exercise types Proper periodization Suitable rest periods

What Are Plyometrics? “Exercises or drills that combine speed and strength to produce an explosive-reactive movement, or increased power” (Chu, 1983).

What Are Plyometrics? In simpler terms, plyometrics bridge the gap between strength and power. Weight training does not by itself train the ballistic, explosive aspect of muscular strength. Weight training is by nature a slow movement. Plyometrics force the muscle to fire very quickly by invoking a rapid stretch-shortening. This stretch-shortening is characterized by rapid deceleration of a mass followed by a quick acceleration of the mass in the opposite direction (Wathan, 1993).

What Are Plyometrics? Think of a rubber band. When you stretch a rubber band, it wants to snap back. When a muscle is pre-stretched like a rubber band, it also wants to “snap back”. This combined with a voluntary contraction of the muscle causes a very strong response.

What Are Plyometrics? If we can train the muscles using a pre-stretch of the muscles, a more sport specific strength will be developed. The stretch-shortening cycle is essential in the performance of most competitive sports, particularly those involving running, jumping and quick direction changes. (Roundtable, 1986)

What Are Plyometrics? More specifically, plyometrics develop the qualities of: explosiveness acceleration

Exercise Types Lower body Upper body

Lower Body Plyometrics USAT&F Level II Coaching Education Program-The Jumps

Exercise Types-Lower Body In-Place Jumps These jumps involve a horizontal jumping action. Low intensity, high volume jumps 10 or more repetitions/set Total volume-250-500 jumps or foot contacts with the ground/session

Exercise Types-Lower Body Examples of In-Place Jumps ankle jumps back tuck jumps front tuck jumps rocket jumps lateral jumps single leg tucks

Exercise Types-Lower Body Meso-Power Jumps These are mainly for vertical jumpers, i.e. high jumpers. Higher intensity, lower volume 6-10 foot contacts/set 150-350 foot contacts/session

Exercise Types-Lower Body Examples of Meso-Power Jumps hops for height bounds for height or distance speed hops speed bounds straight leg bounds

Exercise Types-Lower Body Short-End Jumps Highly specialized jumps. Highest intensity, low volume 1-5 foot contacts/set 100-300 foot contacts/session

Exercise Types-Lower Body Examples of Short-End Jumps standing long jump standing triple jump depth jumps from a box hurdle hops box jumps

Exercise Types-Lower Body Meso-Endurance Jumps Specific to speed development Measured in horizontal distance-meters or yards Moderate intensity 20-40 meters/repetition Recommended volume-400-1200 meters/session

Exercise Types-Lower Body Examples of Meso-Endurance Jumps bounding power bounds hops and combinations of hops and bounds hop-step-step-hops straight leg bounds

Exercise Types-Lower Body Longer Jumps Specific to speed endurance low intensity-very high volume Measured in horizontal distance-meters or yards 40-100 meters/repetition 600-2000 meters/session

Exercise Types-Lower Body Examples of Longer Jumps straight leg bounds speed bounds power bounds combinations of hops and bounds

Upper Body Plyometrics USAT&F Level II Coaching Education Program-The Jumps

Exercise Types-Upper Body The following eleven slides give examples of upper body plyometric activities utilizing a medicine ball.

Exercise Types-Upper Body Overhead Backwards

Exercise Types-Upper Body Between The Legs Forward

Exercise Types-Upper Body Hammer Hip Throw

Exercise Types Chest Pass

Exercise Types-Upper Body Standing Overhead Forward

Exercise Types-Upper Body Overhead Step Throw

Exercise Types-Upper Body Hip Catch-N-Throw

Exercise Types-Upper Body Standing Shoulder Throw

Exercise Types-Upper Body Overhead Hike

Exercise Types-Upper Body Behind The Back Toss

Exercise Types-Upper Body Upper body plyometric activities are not as compartmentalized as lower body activities. Try, however, to progress from low intensity activities to higher level activities.

Exercise Types-Upper Body Other types of upper body loading may come in the form of such activities as clap push-ups or stair hops on the hands while a partner holds your feet. Use a variety of throws and movements to train the muscles from as many angles as possible. The types of activities used are only limited by the coach’s imagination.

Exercise Order Lower Body Upper Body

Exercise Order-Lower Body Always go from low intensity to high intensity jumps. Always proceed from a low number of foot contacts to a higher number of foot contacts.

Exercise Order-Lower Body In-Place Jumps-This type of low intensity-high volume jump should be emphasized during the general preparation phase. Meso-Power Jumps-This type of high intensity, low volume jump should be emphasized in the late general and special preparation phases.

Exercise Order-Lower Body Short-End Jumps-This type of high intensity, low volume jump should be emphasized during the late general preparation, special preparation and early pre-competition phases. Meso-Endurance Jumps-This type of low intensity, high volume work should be emphasized during the late special preparation and pre-competiton phases to train speed endurance.

Exercise Order-Lower Body Longer Jumps-This type of low intensity, high volume work should be emphasized during the late special preparation and pre-competiton phases to train speed endurance.

Exercise Types-Upper Body Periodization guidelines for upper body plyometrics. (Hiserman, 1993)

Rest Intervals

Rest Intervals-Lower Body and Upper Body 3-5 minutes between intervals is adequate for recovery if strength and power is the goal. 6-8 minutes between sets is adequate for recovery if strength and power is the goal.

Rest Intervals-Lower and Body Upper Body 1 to 2 minutes should be adequate for recovery between intervals if endurance is the goal. 2 to 3 minutes between sets is adequate for recovery if endurance is the goal.

Additional Considerations Before implementing a plyometric program, athletes should be able to squat 1.5-2 times their body weight. Train plyometrics for strength & power before any running sessions.

Additional Considerations Train plyometrics for endurance after any running sessions. Only use plyometric training 2-3 times/week. Total volumes should not exceed 600 foot contacts/week.