PlyOmetric Training for speed Steve Blocker Emporia State University

Science & History First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky Exploit elastic properties of muscle in order to produce more forceful contraction Plyometrics or “jump training” considered link between strength & speed

Science & History Training adaptations include: Increased RFD Musculotendonous stiffness Improved rate coding & synchronization Train fast to be fast!

Progressions Develop maximum strength first Athlete should master the back squat Adaptations to strength training are similar w/less risk of injury

Who Should do Plyometrics? Plyometric training can benefit any athlete 2003 study – distance runners increased running economy & improved 3k run performance Trained subjects were used Good method to improve foot/ankle & joint strength

Who Should do Plyometrics? Strength first! Training age-appropriate Event appropriate: Consider amount of jumping/sprinting already being done in event practices

Possible Strength Prerequisites Back Squat 1.5xBWT Back Squat 60% of BWT for 5 reps in 5s or less Low intensity plyo work can still be introduced to the beginning athlete even if they do not meet these requirements

Safety Always perform on a softer surface Sand isn’t always better Grass/turf/track/carpeted room/wrestling mat Proper footwear – don’t go barefoot just yet Adequate rest intervals – no puke index 1:5 work : rest Athletes who weigh more than 225lbs should avoid high intensity plyos – (NSCA)

Program Design Always do early in the training session/week Try to avoid fatigue as much as possible Less is more Beginners - ~100 contacts Intermediate ~ 200 contacts Advanced ~ 400 contacts *Intensity level is important

Program Design Beginners –ramp volume & intensity for 2-3 weeks More advanced/intense training – follow: Base week: 275 total contacts Volume week: 300 total contacts Recovery week: 250 total contacts Peak week: 325 total contacts *only higher intensity exercises w/advanced athletes

Program Design Start slow: Pre-season/General Prep Goal: Develop structural strength/technique Exercises done mostly in-place Gradually allow forward movement (drifting) No measuring of distance 2-3 week cycle Gradually increase volume – (cup analogy) Developers can repeat cycle with slightly more intensity

Low vs. High Intensity

Intensity of Plyometrics SL vs. DL Multiple vs. Single Response (MR vs. SR) Hops vs. Bounds Height of jumps (hurdles/boxes etc.) Distance covered always trust your judgment

Program Design Preseason workout – (entire team) 3x8 DL hops (in place) 3x8/leg SL hops (in place) 3x5/leg skater strides 3x8 jumps onto box/practice landing 3x5 DL hops into pit Use teaching cues: thumbs up/exhale upon jump/minimize ground contact and maximize height Progress over small hurdles or objects

Sample Training Week Pre-season Monday Tuesday Wednesday Thursday Friday -3x5 jumps onto box/practice landing -3x8 DL hops -3x8/leg SL hops -3x5/leg Skater Strides -3x5 DL hops into sand pit Total volume: 93 contacts Intensity: low Wt Rm: Oly lifts or upper body Normal Track Workout – conditioning oriented Cross Train/ Gameday Rest/ Recovery Weight Room: Circuit/abs or off day -3x8 DL hops w/low objects -3x8/leg SL hops w/low objects 3x5 tuck jumps -4x5/leg Skater Strides Total volume: 113 contacts Speed Endurance Workout

Sample “Mixed” Workouts 3x20m push-up sprints – walk back rest DL hops for height – 5 jumps or backboard jumps (SR) Plyo-push ups – 3x5 for height (MR) 3x30m straight leg bounds into 10m “burst” (MR) 10 DL jumps into pit – walk out after each jump (SR)

Program Design - In-Season Decrease or maintain volume Replace a plyometric workout with a traditional competition Sprinting at maximum effort is also plyometric

Sample Training Week In-season Monday Tuesday Wednesday Thursday Friday Plyometrics & event specific short speed work. Block work. Weight Room Speed Endurance at low intensity. 8x200 w/2-4min rest @ 75% Small Meet Shake Loose Pre-Meet Only low-intensity exercises as part of the warm-up Meet

Advanced Athletes Complex Training Method: Heavy lift followed by plyometric exercise Stimulate Nervous System Use compatible exercise combos Back Squat/Tuck Jump/Depth jump Deadlift or Power Clean/Box Jump Bench Press/Clap push-up/Med-ball chest pass

Review Always begin conservatively Use YOUR judgment – don’t always finish what is written down Quality vs. Quantity STRENGTH first Sprinting is plyometric in nature

Suggested Readings High Powered Plyometrics - James Radcliffe Jumping into Plyometrics - Donald Chu, PhD. NSCA Journal

THANK YOU! Contact Info: Sblocke1@emporia.edu