1. Scott Christopher Roberts
Plyometrics
Scott Christopher Roberts

2. Topics of Discussion What are plyometrics? Exercise types
Proper periodization
Suitable rest periods

3. What Are Plyometrics?
“Exercises or drills that combine speed and strength to produce an explosive-reactive movement, or increased power” (Chu, 1983).

4. What Are Plyometrics?
In simpler terms, plyometrics bridge the gap between strength and power. Weight training does not by itself train the ballistic, explosive aspect of muscular strength. Weight training is by nature a slow movement. Plyometrics force the muscle to fire very quickly by invoking a rapid stretch-shortening. This stretch-shortening is characterized by rapid deceleration of a mass followed by a quick acceleration of the mass in the opposite direction (Wathan, 1993).

5. What Are Plyometrics?
Think of a rubber band. When you stretch a rubber band, it wants to snap back. When a muscle is pre-stretched like a rubber band, it also wants to “snap back”. This combined with a voluntary contraction of the muscle causes a very strong response.

6. What Are Plyometrics?
If we can train the muscles using a pre-stretch of the muscles, a more sport specific strength will be developed.
The stretch-shortening cycle is essential in the performance of most competitive sports, particularly those involving running, jumping and quick direction changes.
(Roundtable, 1986)

7. What Are Plyometrics?
More specifically, plyometrics develop the qualities of:
explosiveness
acceleration

8. Exercise Types
Lower body
Upper body

9. Lower Body Plyometrics
USAT&F Level II Coaching Education Program-The Jumps

10. Exercise Types-Lower Body
In-Place Jumps
These jumps involve a horizontal jumping action.
Low intensity, high volume jumps
10 or more repetitions/set
Total volume jumps or foot contacts with the ground/session

11. Exercise Types-Lower Body
Examples of In-Place Jumps
ankle jumps
back tuck jumps
front tuck jumps
rocket jumps
lateral jumps
single leg tucks

12. Exercise Types-Lower Body
Meso-Power Jumps
These are mainly for vertical jumpers, i.e. high jumpers.
Higher intensity, lower volume
6-10 foot contacts/set
foot contacts/session

13. Exercise Types-Lower Body
Examples of Meso-Power Jumps
hops for height
bounds for height or distance
speed hops
speed bounds
straight leg bounds

14. Exercise Types-Lower Body
Short-End Jumps
Highly specialized jumps.
Highest intensity, low volume
1-5 foot contacts/set
foot contacts/session

15. Exercise Types-Lower Body
Examples of Short-End Jumps
standing long jump
standing triple jump
depth jumps from a box
hurdle hops
box jumps

16. Exercise Types-Lower Body
Meso-Endurance Jumps
Specific to speed development
Measured in horizontal distance-meters or yards
Moderate intensity
20-40 meters/repetition
Recommended volume meters/session

17. Exercise Types-Lower Body
Examples of Meso-Endurance Jumps
bounding
power bounds
hops and combinations of hops and bounds
hop-step-step-hops
straight leg bounds

18. Exercise Types-Lower Body
Longer Jumps
Specific to speed endurance
low intensity-very high volume
Measured in horizontal distance-meters or yards
meters/repetition
meters/session

19. Exercise Types-Lower Body
Examples of Longer Jumps
straight leg bounds
speed bounds
power bounds
combinations of hops and bounds

20. Upper Body Plyometrics
USAT&F Level II Coaching Education Program-The Jumps

21. Exercise Types-Upper Body
The following eleven slides give examples of upper body plyometric activities utilizing a medicine ball.

22. Exercise Types-Upper Body
Overhead Backwards

23. Exercise Types-Upper Body
Between The Legs Forward

24. Exercise Types-Upper Body
Hammer Hip Throw

25. Exercise Types
Chest Pass

26. Exercise Types-Upper Body
Standing Overhead Forward

27. Exercise Types-Upper Body
Overhead Step Throw

28. Exercise Types-Upper Body
Hip Catch-N-Throw

29. Exercise Types-Upper Body
Standing Shoulder Throw

30. Exercise Types-Upper Body
Overhead Hike

31. Exercise Types-Upper Body
Behind The Back Toss

32. Exercise Types-Upper Body
Upper body plyometric activities are not as compartmentalized as lower body activities. Try, however, to progress from low intensity activities to higher level activities.

33. Exercise Types-Upper Body
Other types of upper body loading may come in
the form of such activities as clap push-ups or stair hops
on the hands while a partner holds your feet. Use a variety
of throws and movements to train the muscles from as many
angles as possible. The types of activities used are only
limited by the coach’s imagination.

34. Exercise Order
Lower Body
Upper Body

35. Exercise Order-Lower Body
Always go from low intensity to high intensity jumps.
Always proceed from a low number of foot contacts to a higher number of foot contacts.

36. Exercise Order-Lower Body
In-Place Jumps-This type of low intensity-high volume jump should be emphasized during the general preparation phase.
Meso-Power Jumps-This type of high intensity, low volume jump should be emphasized in the late general and special preparation phases.

37. Exercise Order-Lower Body
Short-End Jumps-This type of high intensity, low volume jump should be emphasized during the late general preparation, special preparation and early pre-competition phases.
Meso-Endurance Jumps-This type of low intensity, high volume work should be emphasized during the late special preparation and pre-competiton phases to train speed endurance.

38. Exercise Order-Lower Body
Longer Jumps-This type of low intensity, high volume work should be emphasized during the late special preparation and pre-competiton phases to train speed endurance.

39. Exercise Types-Upper Body
Periodization guidelines
for upper body plyometrics.
(Hiserman, 1993)

40. Rest Intervals

41. Rest Intervals-Lower Body and Upper Body
3-5 minutes between intervals is adequate for recovery if strength and power is the goal.
6-8 minutes between sets is adequate for recovery if strength and power is the goal.

42. Rest Intervals-Lower and Body Upper Body
1 to 2 minutes should be adequate for recovery between intervals if endurance is the goal.
2 to 3 minutes between sets is adequate for recovery if endurance is the goal.

43. Additional Considerations
Before implementing a plyometric program, athletes should be able to squat times their body weight.
Train plyometrics for strength & power before any running sessions.

44. Additional Considerations
Train plyometrics for endurance after any running sessions.
Only use plyometric training 2-3 times/week.
Total volumes should not exceed 600 foot contacts/week.