1. The craft of coaching is hard to master, knowing the science is much easier. “Vern Gambetta”
Training hard does not mean you are training smart. Training smart does not mean your training is easy.

2. Designing plyometric Training program
Dr.Naeima khajavi,Faculty member ,TBI Director ,Conditioning Coach &Lecture

3. The bridge between strength and speed
Plyometric and Shock
The bridge between strength and speed

4. Theory of plyometric
Plyometric (shock training) were developed in the 1960’s by Russian sport scientists in order to improve the explosive power of their athletes, particularly high jumpers.
Russian sport scientist, Yuri Verkhoshanski, is considered the “father of plyometric”
Plyometric were originally called shock training. The word plyometric is derived from Latin, plio and metric, which mean measureable increases.

5. Plyometric as Discrete training system
One must distinguish between these two concept:
Plyometric action which occur as part of many ruunin,jumping,hurdling,striking and other rebounding movements in sport and,
Plyometric training ,which applies plyometric action as distinct training modality according to definite methodology.so is better to refer plyometric action is stretch-shorting cycle and plyometric as specific training system.

6. What is Plyometric Training?
• Goes by many names:
– Plyometrics, stretch-shortening cycle, jump-
training, reactive-neuromuscular, shock training
• Definition:
– Exercises involving a rapid stretch (eccentric
contraction) of the muscle-tendon unit
immediately followed by shortening (concentric
contraction)

8. Phases of Plyometric
According to Dr. Yuri Verkhoshanki, 5 phases of plyometric exist
Initial momentum phase
Electromechanical delay phase
Amortization phase
Rebound phase
Final momentum phase

9. A Visual Example

10. Initial momentum phase
This is the part of the exercise where kinetic energy is accumulated. This could be either the body falling from a platform or a medicine ball being thrown through the air.

11. Electromechanical delay phase
The electromechanical delay phase is simply the time that elapses between the contact of the surface or object, and the onset of actual muscular contraction

12. Amortization Phase Key Term
The amortization phase is when the proprioceptors come into play. This is when the myotatic stretch reflex will occur.
Muscle spindles will detect a rapid stretch on the muscles and cause a powerful reversal (explosive isometric and concentric contraction)
The amount of time that elapses between the eccentric and concentric phase of plyometrics is known as the “coupling time”.

13. Rebound Phase
The rebound phase involves the release of elastic energy from the series elastic component (SEC) as well as energy produced in the muscle fibers via the involuntary myotatic stretch reflex.
So basically: The rubber band snaps back.

14. Final Momentum Phase
This occurs after the concentric contraction is complete, and the body or limb involved in the plyometric exercise continues to move.
An example of this would be just after the point of toe-off in a depth jump.

15. Coupling Unloading Loading Spindle Excitation of SEC Neuron Excitation
↑ Alpha Motor
Muscle
Spindle
Excitation
Elongation
of SEC
Neuron
Excitation
Release of
Elastic Energy
CNS
Storage of
Elastic Energy
Coupling
↑ Concentric
Muscle
Force
Unloading
Eccentric
Contraction
(lengthening)
Loading

17. The most basic plyometric exercise
The simplest exercise that is used to define “true” plyometrics is the depth jump.
In a depth jump, an athlete will drop off of a box, and immediately upon landing, perform a maximal rebound of a vertical or horizontal nature.

19. An example of overload
Now if I climb on a box, and jump down onto that same scale, the reading is going to be MUCH higher, perhaps even up to pounds or more depending on the height of the box.

20. Depth Jumping This is a great specific exercise, because:
It involves the same muscle groups, joint motions, muscle action and velocity of normal jumping, but with an overload that is controllable by the height of the box
Higher boxes will cause the “scale” at the bottom of the jump to read higher. Intensity is controlled by the height of the box.

21. Keys to plyometric performance
The ground contact time must be minimized. This is the period of time that the feet are in contact with the ground.
Typical ground contacts in depth jumps are around .2 to .5 seconds.
Since plyometrics are designed to improve rate of force development (RFD), the eccentric motion should be reversed as quickly as possible.

22. Keys to plyometric performance Learning the landing
When landing in plyometrics, the knees should be bent as little as possible (but don’t land with completely straight or hyperextended knees)
The landing should be QUIET and smooth. Athletes with heavy landings are not producing force in a smooth and effective manner.

23. Landing in plyometric
Landing is critical element, so there are two types of landing. Flat footed ,which we use in exercises such as bounding .The second one which we employed for reactive jump is landing on the ball of foot, maintaining a locked ankle.

24. Keys to plyometric performance
Unlike some types of weightlifting, each rep should be ALL OUT. Each repetition should try to be your best jump ever. You are trying to achieve maximal motor neuron recruitment, and this is not a casual endeavor.
In order for this to happen, the athlete must be pretty well rested, true plyometric workouts shouldn’t be done more than 2 and at the most 3 times a week (only in experienced athletes).

25. Keys to plyometric performance
Because of the high stress nature of each rep, and the fact that the athlete must be fresh for each rep, lots of rest is taken between sets and reps. Usually around 10 seconds between reps, and 5-10 minutes between sets.
There are two kinds of fatigue induced by plyo:
Local and CNS .local is experienced by depleting of the energy stored in the muscle. Impulses sent by CNS to the working muscle so they have certain speed,power,and frequency, so the training with quality needs CNS to be in highest level.

26. True plyometric sets and reps
Unlike the recommendations of submaximal plyometrics, which can reach into the 100’s, only about total depth jumps should be done in each training session. This is because of the high CNS stress of this type of activity.
The number of reps could be 1 to 30 and number of sets ranging from 5-25 ,depending on scope of training, type of exercise, and athlete's background and physical potential.

27. How to determine depth jump box height?
A classical method of determining the height of the box that should be used for depth jumps is:
Measure standing vertical jump
Start from a 12” box and perform a depth jump and measure vertical
Keep increasing the box height in 6” increments until you can no longer hit your highest vertical jump.

28. For Example If standing vertical jump is 30”.
boxes and vertical rebound progressions are as follows:
12” Box: 30.5”
18” Box: 30.5”
24” Box: 32”
30” Box: 30”
36” Box: 29.5” (stop here and use 30” box for training)
According to Verkhashanski(1968), the optimal height for depth jump for speed training is between 75cm and 110cm for gaining dynamic strength(power).

29. Ways to decrease GCT
Use a barrier that has to be cleared such as a hurdle. Research (mine!) has shown that jumping over a hurdle will decrease GCT over a standard jump.
In depth jumping, under .30 seconds is a good goal.

31. Guidelines
The optimal dosage of maximal depth jumps shouldn’t be over 40 total for experienced athletes, and only reps for beginners
Easy running and relaxation exercises should be done between sets
Depth jumping in the max volume (40) shouldn’t be done more than 2x a week. Well developed athletes can get away with doing 2x10 three times a week

32. Guidelines
Depth jumps are CNS intensive and they shouldn’t be used in close proximity with technique training sessions. The book recommends no less than 3-4 days, but I would personally say 72 hours is enough for most sports.

33. Guidelines
For in-season training, depth jumps should be included every days but probably not more frequently than this, and shouldn’t be used less than 10 days before an important competition.

34. Guidelines
For 2 leg depth jumps, the heel should not be forced down to the ground, pressure should be on the ball of the foot. For track and field jumpers, it is ok if the heel comes down.
For 1 leg depth jumps, the landing should be on the flat of the foot.

35. Guidelines
Single leg depth jumps are VERY demanding, and should only be done by athletes with excellent technique and preparation.
Depth jumps should be performed on a soft surface, such as grass, a track, or a weight room floor. Hard-wood floors and concrete are bad places to do plyometrics because of the high stress.

36. Plyometric Program Design
Any plan to incorporate plyometric exercises into a training program
should consider the following factors:
Needs analysis
> training experience and current training level
> physical testing results
> training Goals
> the age and physical development of the athlete.
> the skills and techniques involved in plyometric exercises.
> the principal performance factors of the sport.
> the energy requirements of the sport.
> the particular training phase of the annual plan.
> the need to respects a methodical progression over a longer period of time(2-4 years);to progress from low impact(#5and 4) to simple bounding (#3) and then to high impact exercise (#2 and #1).

37. SAFTEY CONSIDERATION 1:CORRECT BREATHING
2:FOOTWAER (two different approaches, East European and North American )
3:SURFACE OR FLOOR COVERING
4:EQUIPMENT
5:WARM UP
6:PROPER LANDING
7:PROPER PROGRESSION
8:SPECIAL CONSIDERATION:
_SIZE OF ATHELETS
_BODY STRUCTURE OF ATHLETES(SPINAL ABNORMALITY)
_INJURY HISTORY
_FATIQUE(TEACHING BREAKDOWN)

38. Five level of Intensity

39. TWO DEGREES OF IMPACT OF EXERCISE
Two Degree of impact

40. How to integrate plyo in a training session

41. How to integrate plyo in a weekly training plan

42. How to integrate plyo in a weekly training plan

46. 5 Coaching Recommendations ① ② ③ ④ ⑤ Be patient with progressions①  ②  ③  ④  ⑤ 
Be patient with progressions
Less is more
Increase intensity slowly
Use a wide variety of exercises
Technique
over
performance
Image: lib.ncsu.edu

47. Thank You