Speed Football Consortium Plyometrics Presentation

{“Plyometrics”

Elements, Theory and Practical Uses for Track and Field (and Team Sport) Athletes

Introduction

Influences

Inno-Sport

Where I’ve been

Where I’m going

“Plyometrics” were initially called “shock training”, as they generally referred to depth jumps, and similar, intense jump exercises.

Brought to America in the 1960’s A term broadly mis-used by fitness gurus

(it sounds cool, and has athletic implications), and mis-understood by coaches (do it, and you’ll jump higher!)

Plyo…. What?

Technically, anything that trains/overloads the stretch shortening cycle. This is a very broad and complex definition. Even walking could be “plyometric” for some populations.

To overload the stretch shortening cycle for athletes, you have to understand the nature of overload!What are some examples of plyometric exercises? (the real ones)

Ranking of Plyometric Intensities

Altitude DropDepth JumpDrop JumpMulti Jumps (Standing Triple Jump)Maximal Multi Response Jumps (Hurdle Hops)Sprinting/HurdlingShot Throws and Multi ThrowsSubmaximal Multi Response JumpsSkipping (Begin “Vibration” Level)Hopscotch/RudimentJump RopeJoggingRace Walking

A spectrum of overload

Plyometrics…. Incognito

Plyometrics….incognito!

Plyometrics…. Incognito, cont.

Plyometric training, strength training, speed training are NOT separate motor qualities. According to Frans Bosch: “Speed, stamina and coordination may be so closely linked that No clear, generally applicable training strategy can be devised on the basis of distinctions between basic motor properties.

Plyometrics are the “icing on the cake” of a good, well rounded program.

High drops yield extreme levels of muscle activation and CNS output, as well as increased chance of joint micro-trauma

Keep the ratio of speed to high force work in favor of speed (5/1)

Speed is the base

Muscular/Tendon Reflexive (proprioceptive) Motor Learning (variability!)

Three Types of Overload

Plyometrics that are useful enough for overload for most athletes with a few years of training experience

Depth Jump Drop Jump (speed contact version of

depth jump) Altitude Drop Hurdle Hops, Double/Single Leg

(maximal) Combinations (variability)

Standard Overload Plyometrics (Vertical)

https://www.youtube.com/watch?v=ApR1jyB1o1

Football https://www.youtube.com/watch?v=h3Sz

4w-YLgA

Target https://www.youtube.com/watch?v=

J_uYlYL8E40 hurdle

Depth Jump Videos

Stand on a scale and perform a squat, it might say 400-600lb during the reversal of the movement

Stand on top of a 36” box, and drop down onto a scale. For a peak moment in time, that scale will read 1000lb, or more!

It’s all a function of overload (especially eccentric)! Depth jumps provide an overload that is evenly

distributed through the legs, spine, trunk and limbs, where barbell training does not evenly distribute forces (higher % on the spine)

Barbells are playing checkers, while depth jumps play chess, as far as jumping is concernedAnatomy of the Depth

Jump: The Foundational Plyometric

The eccentric portion of muscle loading can store 140-160% of the forces that can be displayed in the concentric portion.

Much of the muscle action during plyometrics is “explosive-isometric”. This is an important consideration in light of muscle coordination and exercise selection.

The concentric (up) portion of a jump is made in the quality of the eccentric portion.

Note the landing (grass!)

It’s all about the Eccentrics!

Depth jumps are great because: You can fine tune the nature of the

overload (12” box vs. 48” box) You can fine tune the projection angle of

the drop (angle you fall at, and angle you jump at)

You can fine tune the outcome goal, which gives a huge sensorimotor boost to the task, and improves power output

There is no other plyometric where this possibility exists with as much flexibility

Depth Jump/Drop Jump

Advanced and Beginner Depth Jumps (heel strike)

I use it early to teach depth jumping I would call that, depth drop Higher intensity = Altitude drops Recommended for max recruitment I like dynamic versions Too much landing segments things Mature and ready athletes “Nitrous Boost”

Altitude Drop

Longer in ground contact time Can actually have more transfer to two

leg jumps off the run due to this nature More of a GPP exercise for track jumps,

moreso than an SPP exercise Build the “explode” quality (reversal

power) Do them over a hurdle!!

Single Leg Depth Jumps?

Great for building motor skills and the neuromuscular skill of “drive”

Can teach jumping from an overspeed perspective

Great in use with French Contrast methods

Build finishing power Great early progression https://www.youtube.com/watch?

v=THkJzgjueIg

Assisted Jumps

Kinematic and kinetic variations among three depth jump conditions in male NCAA division III athletes

Compared three types of depth jumps: control, hurdle, and to vertec

Hurdle and vertec groups jumped higher

Hurdle group decreased GCT by 25% Decreased GCT was from decreased

knee bend, and increased force in hips and ankles.

Vertec group jumped higher because of increased knee bend and torque moment in knees.

An interesting research study

Football Season Acceleration Basketball Season “Force” Plyometrics Track Season “Speed” Plyometrics

High school “periodization”

DJ to hurdle jump 2 hurdle hops to high hurdle hop DJ to long jump/triple jump

Measurement! What you measure you improve

Your body is either measuring, or solving a motor/movement puzzle… if you want to get better

Multi Jumps (Standing Triple Jump) Bounds from various run-ins (TJ) Depth jump to long jump/triple jump Maximal shot throws for distance

Standard Overload Plyometrics (Horizontal)

https://www.youtube.com/watch?v=eTI4JyVzf7U

Auburn football

Bounding Complex

The body needs variability not to…. explode.

Variations in the plant. Similarities in the finish!

Dunk training is a sensorimotor orchestra for track jumpers, along with teaching lots of fluctuation in plant type, but similar finishes (attractors)

Motor Learning Overload

Long jumpers were assigned into two groups: Jump as far as possible, and jump for various distances each jump.

The group that jumped for various distances on the spectrum actually jumped farther in the end. The path of their CNS was broader than the group that only attempted maximal efforts!Rewzon’s Long Jump

Study

The CNS needs variation to assess all the possibilities of movement in-between known skills

“Repetition without Repetition” Bernstein “We do not learn by constantly repeating the

same solution to a movement problem, but by constantly solving a new movement problem” Bernstein in Strength Training and Coordination

Use an array of explosive coordination efforts to build your jumping ability: depth jumps, standing triple, overhead shot, 10m fly.

Apply sport movements to depth jump outcomes Basketball layup/dunk concept, applied to jumps

Repetition without repetition

The “path” of the CNSTeam sport anecdotes: Transition of bball to track

Variable Bounding Variable box to box jumps Variable hurdle jumps Just go play a sport for 30-45 min (and

don’t get hurt!)

In practice

Track athletes on average, need more variability in their plyometric training (after a while)

Team sport athletes need to keep their plyometric training simpler (quality! Single responses). Need more overload.

The issue of variability

Time Frame Specific Jumps

Shock Plyos Variable Jumps

Early Qualitative (low)Outcome GamesMid Short-Med

Approach (Outcome)

(high)Outcome

Structured

Late Full Approach, Variable

Quantitative Maintain

Seasonal Progressions

Speed/Acceleration (100-250m) Measured Multi-Jumps (STJ x3 reps) Varied Specific Jumps (x10 reps) “Specific” Specific Jumps (x10-15) Depth Jump over Hurdle (x10) Bound Complex (1x20m) OR Shot Throws (x5-10)

Sample Training Days

Acceleration/Sprint-Float (200-300m) Multi-Jumps (STJ x 3-5) Jump variations/box drills (x10-15) Specific Jump work (x6-10) Hurdle Hops (spaced 5-6’) (5x4) Variable Bounding (x50-100m) Shot Throws (x5-10)

Sample Training Days

https://www.youtube.com/watch?v=uHGz3Li2cv4

Russian Video

Jump Training for All Sports. Starzynski “The Science of Jumping” Tom Butler Periodization Training for Sport: Bompa Strength Training and Coordination: An

Integrative Approach. Bosch Special Strength Manual for Coaches:

Verkhoshansky Vertical Ignition, 1st Edition (get 20% off,

code is “incognito”)

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