LA84 Coaching Education Basic/Intermediate Clinic Introduction to Plyometrics

When, Why, How and How Much

Cameron T. Gary

The Term “Plyometric” Defined

Derived from the Greek roots plethyein, meaning “to increase”

“Plio” = more“Metric” = measureNoted track coach Fred Wilt

Credited with being the first American to use this term (circa 1975)

More Plyometric HistoryThese methods were used in Soviet bloc

countries for several years prior to the 1970sNotable Names:

Yuri Verkhoshansky – noted Soviet coach and pioneer in the field

Valeri Borzov – Olympic gold medalist sprinterProbably the one who made Americans realize

that things had changed…

The Goal of Plyometrics

A form of strength/resistance trainingDesigned to impart a load on the musclesBest done with movements consistent

with/specific to the athletic skill or eventIntended to have the muscle respond with:

Maximal strengthAs quickly as possible

What IS a Plyometric movement?An athletic movement that causes a muscle to

quickly stretch while it is trying to shortenThis movement causes a change of direction

Upward Sideways

It is a two-part movementThe muscle yields so that the skeleton can “load” this

imposed excess tension (eccentric)The muscles then “rebound” reflexively with a

stronger than normal (concentric) contractionAlso known as the “myotatic” or Stretch-Shortening

Reflex

Plyometric Analogy

Stretching a rubber band, then releasing it

Bouncing Ball off of a hard surface

Equipment/Surface/Safety Concerns

Bodyweight is generally usedThe athlete should wear proper footwear

Sturdy, shock-absorbent solesNEVER done barefoot!

The landing surface should be forgiving, but not too spongy

The surface should allow good traction – especially if performing horizontal movements

Monitor the number of ground contactsIt is very easy to over-do the volume

Basic ConcernsFocus on technical proficiency over volume

It does not benefit the athlete to do the movements incorrectly

Improper technique makes the athlete susceptible to injury

Land with a full foot placementSlightly toward the balls of the feetNot heavily on the toes or the heelsPre-Stretch the Achilles Tendon

Dorsi-Flex the foot

What are some examples of Plyometric movements?HoppingSkippingRunningJumping

Up or downHorizontal Bounding

“Bouncing” upper body movements“Dynamic” push-upsMedicine Ball Catch and Throw, etc.

Plyometric movements should be divided into types, based upon intensityDo not confuse the level of intensity with the ability

to cause fatigueOne can become “tired” from skipping ropeOne can become “tired” from jogging However, the perception of fatigue is not always

apparent after a series of maximal-effort jumps This training is neural, as well as physiological

The athlete should be sufficiently rested (between workouts and between sets/reps) to allow for maximal efforts

Many of the dynamics are the same as with quality sprinting

Examples of exercises, by intensity level:

Low Rope skipping Recreational game playing (hopscotch, etc.) Jogging

Medium Running (sub-maximal) Bounding drills (sub-maximal) Repetitive sub-maximal sport-specific jumps Repetitive sub-maximal sport direction changes

High Maximal effort competition jumping Maximal effort sprinting Maximal sport-specific direction changes Depth Jumping

Mere jumping from one spot to another is NOT

PlyometricThere must be an instantaneous change in directionThe movements must be done quicklyThere must be a reflexive shortening of the muscleThe rate of stretch is highly tied to the effectiveness

of a Plyometric movementIt is generally better to stretch the muscle faster than

it is to stretch the muscle furtherWhen the degree of stretch is so great that the

movement slows, it is better to: Decrease the degree of stretch until the rate improves Change the movement to place the athlete into a better

position to achieve a faster stretch rate (depth, etc.) Stop the exercise and resume when the athlete is rested

NEVER do Plyometric exercises while carrying heavy loads

Generally it is preferred that bodyweight be usedThe focus should be on a ballistic rebound action

Too much weight will slow the athlete’s response, thus negating any positive effects

Light loading may be okay with advanced athletes – under highly specific conditions

Weight TrainingSome propose doing weight training prior to plyosSome propose weight training on days when you

don’t do plyosMost do not recommend weight training after plyos

The fatigue imposed negates the benefit of both exercises However, that depends on YOUR results with YOUR

athletes

Simple to Complex It is better to achieve simple technical proficiency

before moving on to advanced movementsIt is safer for the athleteIt serves no purpose for the athlete to do more of

an improper movementKeep the volume low and the intensity high

Youth Athletes 20 – 150 Ground Contacts Per Session Keep the reps low per set For horizontal movements

Speed/Power = 50 yards or less per repetition Power/Endurance = 50 – 200 yards per repetition Monitor your athlete’s rest intervals in order to achieve

the session goals

The recommended order of training should be:

TechniqueSpeedPower/StrengthEndurance (relative to the event)

This is where many mistakes are made - endurance training is NOT speed training!

Separate your endurance training from your Plyometric or Speed training

It is acceptable to perform tempo endurance training the day after Plyometric training.

More is NOT necessarily better – BETTER is Better!Focus on QUALITY over quantity

Balance the WorkKeep your Plyometric movements at an

intensity consistent with the focus of the sessionWarm-ups and technical (learning) movements

are done sub-maximallyStrength/Speed Development movements are

done maximallyIf the movement falls below a certain level re:

time, distance, reps vs. time, etc.Give more rest between setsStop the exercise and go to something else

RecoveryTypesBetween Sets

Maximal Effort = Maximal Recovery Sub-maximal effort with sub-maximal recovery = Power

Endurance…there IS a place for thisBetween Sessions

The athlete generally will need between 48-72 hours in order to recover

Should perform these movements about two to three times a week

Maximal efforts once or maybe twice a week, followed by a tempo session or active rest

Remember – COMPETITIONS are high intensity training exercises.

Video DemonstrationsCrossFit Box Jump Variations

Note that some of the exercises are: Strength Oriented

Ability to move a load Power Oriented

The movement of a load versus time

Field Drill DemosTriple Jump OrientedThese are best for

Conditioning Coordination Technique

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