Plyometric Training SHMD /08/2013 1

Plyometrics “jump training”. Also known as “jump training”. Training technique designed for muscles to exert maximum force in as short a time as possible, with the goal of increasing both speed, muscular power, and explosiveness. run faster, jump higher throwfurther It allows an athlete to run faster, jump higher, and throw further. 2

Plyometric Training A plyometric exercise consists of three phases: 1.Rapid muscle lengthening (eccentric phase). 2.Short resting period. 3.Explosive muscle shortening (concentric phase). Goal of plyometric exercises - decrease the amount of time in-between the eccentric and concentric movements; thus becoming faster and more powerful. 3

Exercise Examples Lower body: Lower body: Drop Jumping. Bounding and hurdling. Upper Body: Upper Body: Push ups & hand clap. Medicine ball throw. 4

Planning a Plyometric Session Frequency: Frequency: 3x per week. Intensity: Intensity: low – medium – high – very high. Time: Time: 45 – 60 minutes. The choice & order of exercises within a session should be planned: 1.Begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps). 2.Work through exercises that develop concentric strength (standing long jump; high hurdle jumps, bounding, hopping). 3.Eccentric strength training (higher drop jumps). 4.Medicine ball work out for abdominals and upper body. 5

Plyometrics for Beginners Exercises examples: Exercises examples: Squat Jumps. Lateral Jumps. Power Skipping. Tuck Jumps. Alternate Leg Bounding. Box Jumps. Vertical Depth Jump. 6

Special Considerations Warm up A thorough warm up is essential prior to plyometric training. Jogging, dynamic stretching, general mobility especially joints involved in the planned plyometric session. Cool down Cool down Quantity vs. quality Sessions emphasize speed rather than endurance, ensure enough recovery/rest time between sets.Recovery Allow at least one minute of rest between each exercise set so as to allow the neuromuscular system to recover. Allow three days between plyometrics sessions when planning. 7

Benefits of Plyometric Training Enhanced Performance: Enhanced Performance: Improved running speed. Able to throw further/punch harder. Improved muscle power. Burn more calories. Power endurance. Produce muscular force more efficiently. No expensive equipment 8

Safety Considerations Plyometrics are not dangerous; however the highly focused, intense movements used in repetition increase the potential level of stress on joints and musculo-tendonous units; thus have increased risk of injury. Plyometrics have been shown to have benefits for reducing lower-extremity injuries in team sports while combined with other neuromuscular training (i.e. strength training, balance training, and stretching). 9

Safety Considerations PT should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility, and proprioception should be achieved before commencement of plyometric training. Technique - most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. Athletes should be well rested and free of injury in any of the limbs to be exercised. 10