1. Plyometric Training
Sports med 2

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

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

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

5. 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

6. 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

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

8. 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

9. 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