Plyometrics

Plyometricsfor a High jump athletePeak StrengthJohn Felton

What is Plyometric Training?Also referred to as Stretch Shortening Cycle - due to the muscular structures eccentric lengthening and rapid concentric shortening phases. OR Shock Method Training - due to its taxing nature on muscles, tendonous/ligamentous and nervous system.

Leymans TermsImagine an elastic bandThe lengthening of the band builds up kinetic energy A brief phase (amortization) where the energy is then stored in its fibresLetting the band go represents the shortening of the muscles and transfer of energy in an explosive manner.

High Jump training and Plyos?2 main areas of ground contactApproach and take offPlyos can improve both of these elements through strength, speed and power development.Research shows that Plyometrics can increase sprint times equally as much as specific sprint training and also improve jump height through power development.

.ContinuedWe can train this system through 3 areas of Plyometrics:HoppingCountermovement jumpsDrop jumps

All of which can be performed in multi-directional movements as a crossover to the high jump approach and take off.

Plyometric VideoPlyometrics for High Jump Athletes - YouTube

ImplementationIntroduction of Plyos following pre-screening:1. Injuries2. Hx of Resistance Training3. Strength guidelines obtained from NSCAs performance training journal2-3 x weekly during latter stages of conditioning period120-140 placements depending on ability level can be 200:400 in trained athletes (high:low intensity)Same recovery as resistance training (same demands on bodys structures) 2-3 mins between sets and up to 72hours between sessions depending on your athletes recovery time.

References and Further ReadingFor sports with dynamic SSC, depth jumps appear better than countermovement jumps eccentric demand (Gehri, 1998)Increased power in active males (Potteiger et al., 1999)Improves running economy in untrained distance runners (Turner et al., 2003)UKSCA Journals