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Shawn Myszka, CSCS
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Get on the Same Page/Review Science Objectives Stretch-Shortening Cycle
Application of Plyometrics Assessing Ability Essentials Exercises
Program Planning Exercise Selection Exercise Prescription
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A few definitions: - Ballistic actions which exploit the SSC- Exercise aimed at improving the
elastic/reactive qualities of strength- Exercises using the SSC actions enabling
muscles to achieve max RFD and gain stiffness regulation
Always remember: Before you can exert force, you must be able
to absorb it!
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1. Increase concentric power production capabilities.
2. Develop eccentric strength needed to tolerate extreme power absorption while explosively braking during lengthening.
3. KEY: Reactive strength needed to rapidly recoil into subsequent shortening action.
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A review of how both models of the SSC combine:
I. Eccentric- Elastic energy stored in SEC- Muscle spindles are stimulated
II. Amortization- 1a afferents synapse w/motor neurons
- Neurons transmit signals to agonistIII. Concentric
- Elastic energy released from SEC- Neurons stimulate agonist
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With both models of the SSC, if concentric muscle action does not occur IMMEDIATELY after amortization, meaning;
Too long of a time b/t stretch and contractionMovement is over too large ROM
Then;
LOSE the ability of the stretch reflex and SEC!!
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Building the Foundation GPP General Physical Preparation
PBSF Test - Posture, Balance, Stability, Flexibility
Strength Recommendations NSCA/Research Suggestions Tests w/given exercises
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Proper Equipment Toe-up rule Heel-up rule Thumbs-up rule Foot placement Breathing Landings are KEY MINIMIZE Ground Contact Time
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Low - Mostly 2 legs, simple, amortization longer, mostly in-place jumps
Intermediate - 2 or 1 leg, shorter responses, amortization faster, tucks and hops
High (Must progress to this) - more 1 leg, multi-directional, amortization faster, barriers
SHOCK!!! Proper progression must take place; depth or drop jumps.
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Rebound Ready Bounce Jump Lunge Bounce Jump
Notes: Start w/ static hold to find proper landing
positions/awareness Progress into bouncing to teach the Athlete to
properly absorb force in the entire body. Can add numerous protocols to the end of both
to add intensity.
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Why Jump Squatting? Jump Squat Variations Pause Jump Squat| Concentric| RFD/Pure Explosiveness
Reactive Jump Squat| Eccentric/Concentric Coupling
Note: Either one of these can be done down to any depth depending on desired training effect.
Optimal Loading
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Box Jump Variations Pause Box Jump Countermovement Box Jump Lead Step Box Jump
Height Choice
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Most athletes train only taking off before developing capabilities for absorbing shock and effectively transferring that shock to positive
movement. So why is this important?
Like in running, when landing, Athlete must absorb 3-4x/BW w/bent knees and 6-8x/BW w/stiff knee. Without ability to absorb F, Athlete wont be
able to change direction quickly b/c they cant stabilize the negative forces to begin with.
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This is where Plyometrics originated from Verkhoshansky. However, they are now on the
end of the Intensity Spectrum!
Drop Jump - Also referred to as Altitude Drops or Drop Landings
Depth Jump
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Remember, before you can exert force you must be able to absorb it!
Drop jump = Taking energy in and increases amount of F potential to put out
Depth jump = Putting the energy out and shorten ground contact times during amortization and improve RFD and V that occurs
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So when is the Athlete ready for depth jumps???
If the best VJ from a standing position is better than the best VJ from a depth jump, the athlete is NOT ready to do depth jumps yet.
In this case, perform drop jumps to increase ability to optimize force absorption.
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Choose box height that enables one to absorb the most energy without faltering.
Stick landing soft and silent.
Should be reflexive bounce at impact.
Start at 20% higher than the best vertical jump height
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Originally, recommendations called for .75-1.15 meters (30-45 inches)
Mid-80s, recommendations called for 16-24 inches
More recently, studies indicate 8-16 inches to be effective height
Lower Height = More reactive ability Higher Height = Overall dynamic strength 1.15+ are normally ineffective because of the
change in necessary landing mechanisms
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Simple recommendation:
Use DJ from heights that allow you to jump and reach highest VJ immediately after ground contact
Increase speed, acceleration, and height of jump BEFORE increasing box height.
Do NOT spend an excess of 0.2s (200ms) on the ground after landing.
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Where do I fit Plyometrics in?
Year round Periodization?
Dynamic vs. Max Effort Days
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Step 1: SWOT analysis of each Athlete comparing each area of Plyometric ability
Step 2: Your Exercise PoolBasic Strength Explosive/RFDEccentric/AbsorptionReactive/Coupling
Step 3: Exercise Prescription
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Overload - Remember that P = F x d/t Thus, need to focus on 3 components:Resistive-gravitational, external Spatial-ROMTemporal-operating rate, impulse
Specificity-Basic biomechanics, but not outward appearance, should resemble those actions occurring in competition.
Follow power exercise prescriptions.Thus; low volume, long rest periods, max speed of execution.
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Questions/Comments, etc Plyometric Special Interest Group Thank you!!!Contact
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Radcliffe, James C., and Robert C. Farentinos. High Powered Plyometrics.
High-Powered Plyometrics. Perf. Jim Radcliffe. DVD.
Chu, Donald A. Jumping Into Plyometrics.
Siff, Mel. Supertraining.
Potach, David H., and Donald H. Chu. Essentials of Strength Training and Conditioning. Ed. Thomas R. Baechle and Roger W. Earle. 427-470.
Plisk, Steven. "Resistance Training-Part 1: Considerations in Maximizing Sport Performance." Coachesinfo.Com. Yale University. .
Reactive Method. Perf. Westside Barbell/Louie Simmons. DVD.
Freak of Training. Perf. Jay Schroeder, Adam Archuleta. DVD.
