1. PlyOmetric Training for speed
Steve Blocker
Emporia State University

2. 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

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

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

5. 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

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

7. 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

8. 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)

9. 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

10. 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

11. 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

12. Low vs. High Intensity

13. 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

14. 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

15. 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

16. 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)

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

18. 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 75%
Small Meet
Shake Loose
Pre-Meet
Only low-intensity exercises as part of the warm-up
Meet

19. 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

20. 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

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

22. THANK YOU!
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