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

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 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