Plyometric Training Sports med 2

Intensity Intensity is the amount of stress placed on muscles, connective tissues, and joints Skipping is considered low intensity Depth jumps are considered high intensity As intensity increases volume should decrease

Frequency The number of plyometric training sessions per week Should range from 1-3 sessions per week Frequency differs depending on the sport

Recovery The time between repetitions, sets, and workouts 48-72 hours is typical recovery between sessions

Plyometrics Plyometrics is a form of resistance training and must follow the principles of progressive overload Progressive overload is the systematic training increased frequency, volume, and intensity

Pre-evaluation Pre-training evaluation of an athlete Technique Before starting plyometrics the athlete must understand proper plyometric technique and possess enough strength, speed and balance Technique Athletes must learn proper technique Strength The level of strength needs to be considered before beginning a plyo workout Balance The maintenance of a position without moving for a given period of time Should be able to stand on one leg for 30 seconds

Landing surfaces Landing surfaces must be shock absorbing Grass fields Mats Mats over 6 inches should not be used Shock absorbing floor

Key Points Always warm up and stretch especially the legs Explosive movements are required for optimum results Correct foot placement is essential Adequate recovery between reps can not be stressed enough Use only your body weight when performing plyometric exercises Avoid damped landing Use sprung floors Dry grass or an athletic track Aim to stay on the ball of your foot

Strength Recovery Progressive overload should able to perform 5 squat reps at 60% of their bodyweight before doing plyometrics, or be able to back squat 1.5 to 2 times their body weight. For upper body plyometrics they should be able to bench press their body weight Age Physical maturity should not be the sole determinant of plyometric preparedness Psychological maturity is a necessary component Recovery The time between repetitions, sets, & workouts 48-72 hours is typical recovery between sessions Progressive overload Systematic training increased F, V, and I As intensity increases volume decreases http://www.5min.com/Video/How-to-Train-Plyometric-Drills-6184246