Plyometrics is also another key component in the development of strength and power capabilities. The term plyometrics first appeared in the late 1960’s when Russian high & triple jumpers used a systematic approach to strength and power training. Which was previously known as jumps training.
Plyometric training looks to develop three main skills to enhance explosive power:
Core principle of plyometrics is progressive overload. There is a direct relationship between increasing muscle strength and resistance overload. Traditional weight training develops muscular strength, whereas, plyometric training enhances muscular power.
Power refers to an athletes ability to apply strength at speed. It is known as speed-strength, which means that power is a combination of speed and strength. Power is the application of force through a range of movement within a unit of time. The greater the range of movement, the greater the power that can be applied.
Plyometrics is an effective method of developing speed strength. However it is recommended that athletes complete 2-4 years of low impact exercises before introducing the high impact exercises. The purpose of plyometric training is to improve the relationship between maximum strength and explosive power and also avoid injury within a good combined training programme. So it is not a stand alone training method and needs to be used in conjunction with other power-development training.
Developmental pathway
Research suggests that youngsters who have not yet reached puberty should not participate in plyometrics. However 12-14 year olds can use plyometric training as a pre-cursor to strength training using moderate jump training of low impact and small doses.
The following table illustrates the type of plyometric movement and intensity level.
Plyometrics Intensity Guide |
Type of plyometrics move |
Examples
|
Intensity
|
Standing-based jumps performed on the spot |
- Tuck-jumps
- Spilt jumps
- Squat jumps
|
Low
|
Jumps from standing |
- Standing long jump
- Standing hop
- Standing jump for height
|
Low-medium
|
Multiple jumps from standing |
- 5 consecutive bounds
- 2 x 6 bunny jumps
- Double-footed jumps over 4 hurdles
- Double-footed jumps up steps
|
Medium
|
Multiple jumps with run-up |
- 3 x 2 hops and jump into sand pit with 11 stride approach
- 2 x 10 bounds with a 7 stride run-up
|
High
|
Depth jumping
Recommended drop height 40-100cm. The greater the height the greater the strength component, the lower the height the greater the speed |
- 2 x 6 jumps – down and up
- Run and hop off low box onto one leg landing followed by three subsequent hops
- Bounding up hill
|
High
Very high
Very high
|
Eccentric drop & hold drills |
- Hop & hold 5 time
- Bound/hop/bound/hop and hold over 30m
- To perform the above two, the athlete literally stops on each landing before springing into the next move when required
- Drop and hold from height above 1m
|
High
High
Very high
|
Pre-season / early conditioning phase |
- Moves such as split squats, jump squats and straight leg jumps
- High reps short recovery (low intensity)
|
Main power conditioning phase |
- Athletes who are sufficiently skilled should use drills from the medium intensity
- However do not neglect lower leg drills like ‘pogos’ up & down on the spot
|
Pre-competition phase |
- Concentrate on quality plyometrics drills
- High intensity , however, do not allow fatigue to impair performance
|
Competition phase |
- During this phase of training athletes should continue to perform high-quality plyometric drills in low numbers, well away (7-10 day) from important competitions
|
Volume & intensity guidelines |
Beginner |
Intermediate |
Advanced |
- 60-100 foot contacts of low intensity
|
- 100-150 foot contacts of low intensity
- or 100 moderate-intensity
|
- 150-200 foot contacts of low to moderate intensity
|
|
