Plyometric Training. «

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Plyometric Training.

By Juan Carlos Santana. M Ed, CSCS.

- Plyometric Training - Part I.

What it is and what its not.

As a performance enhancement consultant, it has been my experience that plyometric training ismost requested forms of training by athletes. All have heard the stories of great power devaccredited to this method of training. To add to the mystery, plyometrics originated as a trainingthe secretive eastern block countries where it was referred to as jump training. As the eascountries rose to become powerhouses in sports, plyometric training was credited for much of theIn the 1920s, the sport of track and field was the first to employ a systematic method of using ptraining methods. By the 1970s this methods of power development was being used by other required explosive power for successful competition.

This article is the first of a three part series. It answers some basic questions about plyometrefficacy in enhancing human performance. Thesecond part of this seriesdeals with lower body plyometprogramming. Thethird and last partof this series discusses upper body plyometric training.

Plyometrics comes from the Greek word pleythyein (i.e. to augment or increase). However, word plyometrics was first coined in 1975 by American track coach, Fred Wilt. Based from thewords plio (i.e. more) and metric (i.e. to measure).

Plyometrics can best be described as explosive-reactive power training. This type of traininpowerful muscular contractions in response to a rapid stretching of the involved musculature. Thescontractions are not a pure muscular event; they have an extremely high degree of central nervoinvolvement. The event is a neuromuscular event! It is a combination of an involuntary reflex (ievent), which is then followed by a fast muscular contraction (i.e. voluntary muscular evencomplicated? Well, its really not. We all have seen it, experienced it and continue to use threactive movement pattern to develop power. We all do it everyday.

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For example, every person that has been to a physician has experienced a plyometric event. doctor tapped under your kneecap, causing your leg to jerk, what do you think he/she was chectapped caused a sudden stretch of the tendon that connects to all of the quadriceps (i.e. the muscle iextending the knee). Small receptors within the quadriceps create a stretch reflex, which mquadriceps responded by contracting explosively. The stretch reflex that caused the leg to extend imyotatic reflex and is the basis of plyometric physiology. The most common human movement,completely a plyometric event. Other common plyometric events include throwing, swinging a go jumping and skipping!

This stretching of the muscles, prior to the explosive contraction that follows, is often called loadfaster and greater the load, the more powerful the reflex and subsequent contraction. A good examis watching any basketball player jump. They jump higher when they can take a few steps beforeThe reason for this is that the few steps create momentum. This momentum is used to create a bfaster load on the leg plant prior to jumping. The response to this greater load is a greater conthe legs and a higher jump height. The same phenomenon exists with all explosive actions.

Many times people confuse some forms of power training for plyometrics. Plyometric training form of power training. A true plyometric exercise must contain a very fast loading phase. Thatstretch reflex (i.e. myotatic reflex) to invoke a powerful contraction, it must occur extremely fast. Ifpushed on the tendon below the kneecap, instead of quickly tapping it, would the knee involuntarilOf course not, no matter how fast the doctor pushed on that tendon. Therefore, a jump (i.e. fromposition) onto a 24-inch box is a power exercise, but not a plyometric exercise. To make it a pexercise one can jump off a 6-12-inch box, hit the ground and immediately jump onto the 24-inchlanding from smaller box loads the legs quick enough to create the stretch reflex needed in ptraining. This is very demanding dont try it without consulting a professional!

By now you should have a better understanding of what constitutes a plyometric exercise. Hopefullnot as mysterious as you once thought they were. You should realize that everything we do fastplyometric component in it. Thats how come we can do it fast!

So, who can participate in plyometric training? The answer is everyone! With proper supervprogression, everyone can partake in plyometric training, from children to the senior population. Ito see the real kings of plyometric training, go to any playground and watch children play. Soathletes I train have performed many exercise stolen from six-year olds. As for my senior cliparticipate in watered down versions of hopscotch and skipping games. Seniors not only get grea

power and balance benefits from plyometric activities, they relive great times they love it! problem is getting them to stop laughing. Athletes obviously stand to gain significant power developthe prudent use of plyometrics. As with the non-athletic population, proper progression is aconcern.

Since Ive harped on proper progression, lets define it as it pertains to plyometrics. First important, the proper strength base must be developed to support the increased force production tfrom the stretch reflex. Remember that the reflex involved in plyometric training allows you to comuscles with greater force then you could through a voluntary contraction. Therefore, we must




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that the musculature can support this increased force production. Secondly, a higher degree of bstability are also needed for the quick loading phase. Although a specific body part may seem involved, the percussive shocks that bring about the myotatic reflex are felt throughout the entire structures must have good integrity to support this training. Third and last, simpler skills must bebefore progressing to more difficult exercises.

Plyometric training has received some bad press. Inappropriate use of plyometric trainingassociated with various forms of over-use injuries, especially in the lower extremities (e.g. paAchilles tendinitis and plantar faciitis). This type of training, especially when done at a very high inhigh-risk endeavor (i.e. high returns but at high risk). Like any other high-risk maneuver, higplyometrics should not designed or performed without the supervision of a professional overtraining, and response, to the exercise protocol.

In closing, everyone should understand that like any other type of training, plyometric training is a cWe are all involved in plyometric events everyday. Some of us are exposed to very low levels, wparticipate in higher intensities. Regardless of the level of participation, the key to safe partiplyometrics is proper progression. I cant emphasize this enough!

- Plyometric Training - Part II.

Jump Higher for Basketball Season .

Part IIof this series deals with the basic categories of lower body plyometric exercises and somrecommendations to safe programming and participation.

In thePlyometric I articlewe discussed the basic premise of plyometric training. We outlined th

physiology of plyometrics and also drew a distinction between general power training and true ptraining. This article will describe a basic plyometric program with an emphasis onbasketball lower bodypower in order to jump higher .

Remember this program is a general example of a simple progression. Plyometric training is veryand must be tailored to the specific athlete it is intended for. Every athlete has different concerns aAdditionally, injury can result from the incorrect use of plyometrics. Therefore, make sure yoadvice of a professional who is trained and experienced in this method of training before you emserious plyometric routine.

First, lets describe some program considerations.As discussed in previous articles, the principle of specificity must govern the training regimen. exercises selected for this program simulate basketball movements in speed, biomechanics and resi

Safety and proper progression must be at the forefront of the program. It is better to under-prescrover-prescribe. Advanced exercises must be reserved for only advanced athletes. Beginners alwaprogress faster than they are capable of. It is the coachs job to explain, and insist on, proper prog




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Although beginning plyometric programs may be performed by most people, to participate saaggressive plyometric program many authors suggest that the athlete should be able to squat 1.5 tweight. Therefore, a considerable strength base becomes imperative when embarking on a cplyometric program like the one we will discuss. For most athletes, 8-12 weeks of periodized, training should be sufficient to bring strength levels to adequate levels.

A proper warm up and cool down can not be emphasized enough. The warm-up must proceed fro(e.g. jogging or skipping rope) to specific preparatory exercises (e.g. dynamic stretches similar tobeing performed). The cool down should focus on flexibility via static stretches and allow the grato a pre-exercises state.

The correct dose of stimuli must be provided. High intensity must dominate the plyometric traininQuality, not quantity, is the cornerstone of plyometric training all exercises are to be performed aeffort. However, there must be a balanced relationship between stress and recovery. Insufficient rthe most common cause of injury in plyometrics. Generally 1-3 minutes between sets and 3-between exercises is sufficient recovery within a single training session. Recovery between sessionmore complex due to the many variables to consider (e.g. practice schedules, strength training volumathletic development, etc.). It is here where the experience of a trained professional becomes param

Finally, Individual program design must be part of the final process. Although a general progrdesigned for a team. The coach must tweak each program to deal with the specifics of theathlete. Adjustments to fit the athletes characteristics are always made. Because of individual cookie-cutter plyometric programs are a sure way to hurt athletes. Medical history, training agimbalances, sport and position played are some of the variables that will dictate the specific desprogram.

To organize the voluminous plyometric training information, several authors have described variousof plyometric exercises. However, for the sake for simplicity we will restrict our discussion to the tcategories of lower body plyometric exercises. The three basic categories of lower body pexercises are jumps, hops and bounds.

Jumps are exercises where you land with both feet (e.g. long jump). The take off can be performefoot or two feet. Jumps can be done in place (e.g. jumping jacks) or for distance (e.g. multiple lonHops are exercises where you take off one foot and land on the same foot (e.g. single leg hoppican also be done in place (e.g. stationary single leg ankle hops) or for distance (e.g. multiple single Since hops are a single leg exercise, they require much more strength than jumps. Bounding exexercises where one takes off on one foot and lands on the other foot (e.g. alternate leg boundingare usually done for distance. Bounds can be the most challenging of the plyometric exercises. there is over lap between the categories. For example, a very advance jump exercise can demanding than a beginning bound exercise.

Now lets get to the program. I have used the structure of the 12-week plyometric routine illustvery successfully with high school and college level athletes. Keep in mind that to assure the astrength base; 8-12 weeks of resistance training would precede this program. The weekly chart in




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number of sets and reps (depicted as foot contacts). I have also included some figures to helidentification of the exercises.

This routine can be performed during the pre-season, 2 times per week in conjunction with a 2-3resistance-training program emphasizing functional strength and power conversion. Once seascutting down to once per week may be indicated. This would depend on athletes physiological de

resistance training and competition schedule.The progression allows a two-week block to adapt to each exercise. As the complexity and intendrills increase, there is a corresponding decrease in volume. This allows, and encourages, higher eput forth in each repetition. As mentioned before, this increase in intensity is essential for optidevelopment.

Remember that this program is for illustrative purposes only. It is not meant to be a prescription any other person. If you are interested in safely participating in a plyometric program, take tconsult a professional. The knees and ankles you save could be your own!

The last article in this series,Plyometrics III, discusses an upper body plyometric program designdevelop upper body explosive power. Until then, train hard and train smart!

Illus trative 12 Week Plyometric Program for Basketball

Week 1-2 Sets Foot contacts

Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12

Vertical jumps (Go for repeated, fast rebounds under rim) 3 10

Front obstacle jumps (jump multiple cones or hurdles) 3 10

Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10

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Week 3-4

Ankle jumps (Increase air time) 4 10

Vertical jumps (Increase airtime and speed between jumps) 3 8

Front obstacle jumps (Increase distance between obstacles) 4 8

Lateral obstacle jumps (Increase distance between obstacles) 3 8

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Week 5-6

Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12

Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8

Multiple long jumps (For distance and height) 3 8




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Lateral obstacle jumps (Increase distance between obstacles) 4 8

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Week 7-8

Power skipping (Increase distance covered per skip) 4 10

Repeated tuck jumps (Increase height lots of air time) 4 6

Multiple long jumps (Increase distance and height) 4 6

Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6

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Week 9-10

Alternate Leg bounding (Exaggerated running go for distance between steps) 4 8

Single leg hops (Repeated hops on one leg for distance) 4 6

Squat jumps (Increase height of jump) 3 6

Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

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Week 10-12

Alternate Leg bounding (Increase distance between steps) 3 8

Single leg hops (Increase total distance) 3 6

Squat jumps (Increase height of jump) 3 6

Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8

Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8

Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8

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- Plyometric Training - Part III.

Explosive Training for Upper Body Power.

This is the last article of a three part series on plyometrics. Thefirst articleof the series described whplyometrics was. Thesecond articleconcentrated on lower body plyometrics. Although we discusspecificity towards basketball, any athlete involved in a sport that required lower body explosiwould have benefited from that program. This last part focuses on the upper body. A program sone we will sample below will enhance the explosiveness of the upper body. Upper body power is

valuable for athletes who participate in football, baseball, basketball, tennis and a variety of othBefore we continue let us quickly review the fundamentals of plyometrics.

Plyometrics revolves around the stretch reflex component. That is, in order for an exercise toplyometric exercise, it must first pre-load (i.e. quickly pre-stretch) the musculature involved in thThis pre-load creates a neuromuscular reflex that allows a more forceful contraction to occur, verythe knee jerk that results when a doctor taps the patellar tendon. This stretch reflex is what plyometrics from other methods of power training.

Another element that is paramount in power development is the ability to release. When resistan

with traditional weighted implements, or machines, 25-50% of the energy, involved in the ededicated to decelerating (i.e. slowing down) the weight. This deceleration is actually detrimentalpower development. This is the reason why all of the plyometric exercises for the lower bod jumping; when one jumps up there is no deceleration. Therefore, all of the upper body exercisesbelow will involve the element of release.

As we have mentioned in our previous plyometric articles, it is imperative that an adequate strengdeveloped before attempting plyometric training. One must remember that an essential complyometric training is high intensity efforts. This higher intensity is accentuated during compressiv




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plyometric training is high intensity efforts. This higher intensity is accentuated during compressivlike explosive push-ups. These percussive exercises put an enormous amount of stress onassociated structures (i.e. muscles, tendons, ligaments, bones, etc.). If these anatomical structurproperly developed, an injury is guaranteed if these types of plyometric exercises are undertakeparticularly true of the upper body. Unlike the lower body, we do not have a lifetime of base trthe upper body. We were not born to walk, run, jump, skip and play on our upper body. Accordcannot view the upper body as one does the lower body when designing a plyometric programintensities must be considered very carefully to establish appropriate volumes for the upper body.

The last item, which we need to emphasize, is the most important. Individualization is the key to aplyometric program. This is why we must emphasize that the program we will illustrate in this artiprescription for anyone. It is only an example of what an upper-body plyometric program lookshere where good knowledgeable coaching is invaluable. Although general plyometric programs arfor many teams and position, I do not approve of everyone following one program. Body sstrengths and weaknesses are highly individual and should be addressed in that manner. A cooplyometric program, without ongoing evaluation, is a sure way to hurt an athlete. I have seen this ma coach making a copy of a plyometric program he/she saw in a journal and using it on their teamshould be aware of this and ask questions. This approach to coaching, or training, is lazy, uneduunprofessional.

Now let us get to the program. The general components targeted for improvements are: 1) throwing power, 2) rotational explosiveness, 3) pushing power, 4) pulling power and 5) throwing dpower. Although this program focuses on upper body power, it is necessary to understand that the each exercise comes from the ground. Therefore, in many of the exercises the lower body anconsiderable residual training. The chain of structures that transfers energy from the ground to theused is called the kinetic chain. Enhancing the kinetic chain is a main advantage of this type of upower training.

Like the lower-body plyometric program we illustrated a few weeks back, the program illustratedweeks in duration. I have used various permutations of this program very successfully with mathletes. The weekly chart includes the number of sets and reps. I have included some figures to heidentification of the exercises.

This program may be implemented during the pre-season, 2 times per week in conjunction widay/week resistance-training program emphasizing functional strength and power conversion. I o

this program with the lower-body plyometric program. This can be accomplished by performing loprogram one day and the upper-body on the next plyometric training session, or by taking half of eprograms and performing a mixed program twice per week. Once season begins, cutting down tweek may be indicated. This would depend on athletes physiological development, resistance tcompetition schedule. The progression allows the complexity and intensity of the drills to increcorresponding decrease in volume. The lower volume allows higher efforts to be exerted durepetition. As mentioned before, this increase in intensity is essential for optimal power developusual, make sure you warm up thoroughly before performing these exercises.




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Many of the exercises in this program usemedicine balls. The new types of medicine balls are maddurable rubber, offering a comfortable bounce. This offers several advantages. They allow bouncwalls, which serves to pre-load the body structures targeted. The bounce capability of the ballsand individual to train by themselves. Some of the exercises I have developed over the years are ilthis program. Do not attempt them, they require professional supervision and can be dangerous properly. I have included them only to demonstrate what is possible, not what to do!




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Esta entrada fue publicada el Martes 9, Septiembre, 2008 a 10:20 pm y est archivado enEntrenamiento. Etiquetado:Acondicionamiento Fsico, Anabolizantes Esteroides, Aumento de Masa Muscular, cidos Grasos, Cardio-Training, ComitOlmpico Internacional, Entrada en Calor, Entrenador Personal, Entrenamiento Fsico, Federico Bougain, Fuerza Explosiva,Fuerza Mus cular, Ley de Hill, masa muscular, Prdida de Grasa Corporal, Personal Trainer, Personal Training, Pliometra,Plyometric Training, Potencia Muscular, Preparador Fsico, shark, sharkfitness, Suplementos Nutricionales,www.sharkfitness.com.ar. Puedes seguir los comentarios a esta entrada a travs deRSS 2.0feed. Puedesdeja uncomentario, o trackbackdesde tu propio sitio.

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