2. Plyometrics for a High jump athlete Peak Strength John Felton

3. What is Plyometric Training? Also referred to as Stretch Shortening Cycle - due to the muscular structures eccentric lengthening and rapid concentric shortening phases. OR Shock Method Training - due to its taxing nature on muscles, tendonous/ligamentous and nervous system.

4. Leyman’s Terms Imagine an elastic band The lengthening of the band builds up kinetic energy A brief phase (amortization) where the energy is then stored in its fibres Letting the band go represents the shortening of the muscles and transfer of energy in an explosive manner.

5. High Jump training and Plyo’s? 2 main areas of ground contact Approach and take off Plyo’s can improve both of these elements through strength, speed and power development. Research shows that Plyometrics can increase sprint times equally as much as specific sprint training and also improve jump height through power development.

6. ….Continued We can train this system through 3 areas of Plyometrics: 1.Hopping 2.Countermovement jumps 3.Drop jumps All of which can be performed in multi- directional movements as a crossover to the high jump approach and take off.

7. Plyometric Video Plyometrics for High Jump Athletes - YouTube

8. Implementation Introduction of Plyo’s following pre-screening: 1. Injuries 2. Hx of Resistance Training 3. Strength – guidelines obtained from NSCA’s performance training journal 2-3 x weekly during latter stages of conditioning period 120-140 placements depending on ability level can be 200:400 in trained athletes (high:low intensity) Same recovery as resistance training (same demands on body’s structures) 2-3 mins between sets and up to 72hours between sessions depending on your athletes recovery time.

9. References and Further Reading For sports with dynamic SSC, depth jumps appear better than countermovement jumps – eccentric demand (Gehri, 1998) Increased power in active males (Potteiger et al., 1999) Improves running economy in untrained distance runners (Turner et al., 2003) UKSCA Journals