1. 7 Steps to Plyometric Program Design
Lt. Jason O. West, MS, CSCS
Clinical Assistant Professor
Exercise & Sports Science
University of Tulsa

2. Step 1: Need Analysis Two-stage process
Evaluation of the physical activity requirements & characteristics
Assessment of the athlete’s athletic/fitness status

3. Step 1: Need Analysis Evaluation of Physical Activity
Movement analysis: Body and limb movement patterns & joint and muscular involvement.
Physiological analysis: Energy system requirements of ATP-PC, Glycolytic, or Beta Oxidative.
Injury analysis: Common sites for joint and muscle injury and causative factors.

4. Step 1: Need Analysis Assessment of the Athlete Training Status
Type of training program
Length of recent regular participation in previous training program(s)
Level of intensity involved in previous training program(s)
Degree of exercise technique experience

5. Step 1: Need Analysis Assessment of the Athlete Strength
For lower body plyometrics, the athlete’s 1RM squat should be at least 1.5 times his or her body weight.
For upper body plyometrics, the bench press 1RM should be at least 1.0 times the body weight for larger athletes (those weighing over 220 pounds, or 100 kg) and at least 1.5 times the body weight for smaller athletes (those weighing less than 220 pounds).
An alternative measure of prerequisite upper body strength is the ability to perform five clap push-ups in a row.

6. Step 1: Need Analysis Assessment of the Athlete Speed
For lower body plyometrics, the athlete should be able to perform five repetitions of the squat with 60% body weight in 5 seconds or less.
To satisfy the speed requirement for upper body plyometrics, the athlete should be able to perform five repetitions of the bench press with 60% body weight in 5 seconds or less.

7. Step 1: Need Analysis Assessment of the Athlete Balance
Three balance tests are provided in table 16.7, listed in order of difficulty.
Each test position must be held for 30 seconds. Tests should be performed on the same surface used for drills.
An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling.
An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30 seconds without falling.

9. Step 1: Need Analysis Assessment of the Athlete Technique
Landing softly in an “athletic position” with the shoulders in line with the knees, which helps place the center of gravity over the body’s base of support
Upon ground contact flexing with the trunk, hips, knees, and ankles
Feet should be shoulder width apart and pointing slightly outward on landing, keeping the knees behind the toes and in alignment with the direction the feet are pointing

10. Step 1: Need Analysis Assessment of the Athlete Technique
Landing softly in an “athletic position” with the shoulders in line with the knees, which helps place the center of gravity over the body’s base of support
Upon ground contact flexing with the trunk, hips, knees, and ankles
Feet should be shoulder width apart and pointing slightly outward on landing, keeping the knees behind the toes and in alignment with the direction the feet are pointing

11. Step 1: Needs Analysis Assessment of the Athlete
Physical Testing and Evaluation
Tests should relate to the athlete’s sport.
Use the results of the movement analysis to select tests.
After testing, compare results with normative or descriptive data to determine the athlete’s strengths and weaknesses.
Common Plyometric Performance Assessments
Vertical Jump
Broad Jump
Various Medicine Ball Throws, Thrusts, or Tosses

12. Step 1: Need Analysis Training Goals
Increase Rate of Force Development (RFD)
Power- the rate of doing work, measured as the product of force and velocity
Reduce Ground Reaction Forces (GRF)
Impulse- the change of momentum resulting from a force, measured as the product of force and time
Improved Neuromuscular Control

13. Step 1: Need Analysis Training Goals Program Length Progression
Currently, most programs range from 6 to 10 weeks; however, vertical jump height improves as quickly as four weeks after the start of a plyometric training program.
Progression
Plyometrics is a form of resistance training and thus must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations)

14. Step 2: Exercise Selection
Warm-Up
General warm-up
5-10 minute activity such as jogging or skipping.
Specific warm-up
8-12 minutes of dynamic stretching
General Warm-up
Specific Warm-up

16. Step 2: Exercise Selection
Mode
Lower Body Plyometrics
These are appropriate for virtually any athlete and any sport.
Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time.
There are a wide variety of lower body drills with various intensity levels and directional movements.

18. Step 2: Exercise Selection
Mode
Upper Body Plyometrics
Drills include medicine ball throws thrusts, tosses, catches, and several types of push-ups.

19. Step 2: Exercise Selection
Mode
Corebody Plyometrics
Exercises for the trunk may be performed “plyometrically” provided that movement modifications are made.
Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.

20. Step 2: Exercise Selection
Adolescents
Consider both physical and emotional maturity.
The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation.
Gradually progress from simple to complex.
To promote program specificity, particular exercises are indicated for athletes training for single-effort power events (e.g., shot put, high jump, weightlifting) and for multiple-effort power events (e.g., basketball, volleyball).

21. Step 3: Exercise Intensity
Plyometric intensity refers to the amount of stress placed on muscles, connective tissues, and joints.
It is controlled primarily by the type of plyometric drill.
Generally, as intensity increases, volume should decrease.

23. Step 4: Training Frequency
48-72 hours between plyometric sessions
Older Adults hours between sessions
Drills for a given body area should not be performed two days in succession.

24. Step 4: Training Frequency
Plyometric Exercise and Resistance Training
Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics.
Performing heavy resistance training and plyo- metric exercises on the same day is generally not recommended.
Some advanced athletes may benefit from complex training, which combines intense resistance training with plyometric exercises.

26. Step 4: Training Frequency
Plyometric and Aerobic Exercise
Aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training.

27. Step 5: Exercise Order Progression
Sequence the exercises are performed during one training session
Follow the warm-up with the highest intensity exercise that is safe for the individual
Go in descending order to maintain performance and insure safety

28. Jumps in Place
Low Intensity

29. Box Jumps
Low Intensity

30. Step 5: Exercise Order Progression
Prepubescent children should not perform depth jumps and other high-intensity lower body drills
Adolescents usually can safely participate in plyometric training depending on their ability to follow directions.
Older Adults can do plyometrics, as long as modifications are made for orthopedic conditions and joint degeneration.

31. Step 5: Exercise Order Progression
Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises.
Further, athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches (46 cm).

32. Step 6: Training Volume Volume
For lower body drills, plyometric volume is ex- pressed as contacts per workout (or in distance for bounding drills).
For upper body drills, plyometric volume is ex- pressed as the number of throws or catches per workout.
Recommended volumes vary for athletes with different levels of experience.

33. Step 6: Training Volume Volume
Older Adults
The plyometric program should include no more than five low- to moderate-intensity exercises.
The volume should be lower, that is, should include fewer total foot contacts than a standard plyometric training program.

34. Table 16.4

35. Step 7: Rest Periods Recovery
The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed
Depth jumps may consist of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets
Drills should not be thought of as cardiorespiratory conditioning exercises but as power training

36. Two-Foot Ankle Hop

37. Squat Jump

38. Jump and Reach

39. Double-Leg Tuck Jump

40. Split Squat Jump

41. Cycled Split Squat Jump

42. Single-Leg Tuck Jump

43. Pike Jump

44. Double-Leg Vertical Jump

45. Jump Over Barrier

46. Single-Leg Vertical Jump

47. Double-Leg Hop

48. Double-Leg Zigzag Hop

49. Single-Leg Hop

50. Front Barrier Hop

51. Lateral Barrier Hop

52. Skip

53. Power Skip

54. Backward Skip

55. Single-Arm Alternate-Leg Bound

56. Double-Arm Alternate-Leg Bound

57. Single-Leg Push-Off

58. Alternate-Leg Push-Off

59. Lateral Push-Off

60. Side-to-Side Push-Off

61. Jump to Box

62. Squat Box Jump

63. Lateral Box Jump

64. Jump From Box

65. Depth Jump

66. Depth Jump to Second Box

67. Depth Jump to Second Box (continued)

68. Squat Depth Jump

69. Depth Jump with Lateral Movement

70. Depth Jump With Standing Long Jump

71. Single-Leg Depth Jump

72. Chest Pass

73. Two-Hand Overhead Throw

74. Two-Hand Side-to-Side Throw

75. Single-Arm Throw

76. Power Drop

77. Depth Push-Up

78. 45° Sit-Up

79. 45° Sit-Up (continued)