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Plyometrics Training Plyometric exercises are the rapid deceleration and acceleration of muscles that create a stretch-shortening cycle. The exercises train the muscles, connective tissue and nervous system to effectively carry out the stretch-shortening cycle, thereby improving an athlete's performance. Plyometric drills can be a fundamental part of training for each and every event in sport. Most competitive sports require a rapid deceleration of the body followed by almost immediate acceleration in the opposite direction.   Plyometric drills help develop rhythm, speed, power and even muscular endurance. Plyometrics, used correctly and for a specific purpose, can be a tremendous asset to your individual athlete as well as to the general and specific conditioning of your entire sport program.   Plyometrics — Quick Reference Chart Plyometric Drill/Event [Event] [Event] [Event] [Event] [Event] [Event] Exploding Harvards             Bounding:             Low Slow             Power             Speed             Straight Leg             Single Leg             Double Leg             Hops:             Swedish             Single Leg             Double leg             Hurdle             Skipping             Drum Major             Depth Jumping                 Coaches' Guidelines for Teaching Plyometrics All plyometric exercises must be done in flats on a soft surface. Start with one set of each exercise, working toward three more sets. Judge whether the athlete has the proper motor skills for properly executing the drills. If the athlete has poor form, stop the drill. Always start with simple drills and progress to more difficult. Properly warm-up and stretch before each plyometric workout and follow with a proper cool-down. Have the athletes execute the drills with 100 percent effort to ensure best training results. Take a 1-2 minute rest between successive exercise sequences. Perform a number of repetitions according to the intensity of the drill and the condition of the athlete. The athlete will only benefit from reps performed properly. Never perform plyometric drills on the same day as a weight training session. Each set should last no longer than 6-8 seconds. Full recovery should occur between sets. Start with easy exercises and develop in intensity and complexity. Stop before fatigue breaks down technique. Always emphasize proper technique. Integrate plyometrics as a part of the training program. Remember a large part of the initial training may be spent on teaching your athletes.   Plyometric Drills Exploding Harvards Reps: 10 jumps each leg; gradually increase to 20 jumps each leg   Purpose Introduce athletes to plyometric training   Equipment Box or step to create knee angle of 80-120 degrees   Teaching Steps Take "hips tall" position facing box Step one foot up onto box; weight is forward and over flexed leg on box Arms are in sprint motion Powerfully push down leg on box, bring hips directly over leg on box; maintain "hips tall" position Return to starting position Repeat quickly   Points of Emphasis:    A knee angle much less than 80 degrees puts undue stress on knee Obtain maximum height When to Use:  Start in second week of training; stop two weeks prior to major competitions       Bounding Drills   Low Slow Bounding Reps: 2x30M, gradually increase to 3x50M   Purpose Develops dynamic flexibility in the hip joint Develops strength and power   Teaching Steps Take "hips tall" position and bend to squat position Jump outward driving bending right knee to chest while extending left leg Stay low Upon landing, powerfully extend forward leg while driving back leg knee to chest Arm swing is in sprinting action   Points of Emphasis:    Briefly float at the top of bound — both legs are off ground Foot strike is toward ball of foot When to Use:  Start in second week of training; stop two weeks prior to major competitions       Power Bounding Reps: 2x30M, gradually increase to 3x50M   Purpose Develops dynamic flexibility in the hip joint Develops strength and power Creates greater responsiveness to exercises   Teaching Steps Take "hips tall" position Jump outward and upward driving bending right knee to chest while extending left leg Upon landing, powerfully extend forward leg while driving back leg knee to chest Arm swing is in sprinting action   Points of Emphasis:    Small beginning jog builds momentum and velocity Hang time is long, longer than low slow bound Torso and trunk are also tall Foot strike is more of a flat foot When to Use:  Start in second week of training; stop two weeks prior to major competitions       Speed Bounding Reps: 2x30M, gradually increase to 3x50M   Purpose Develops power   Teaching Steps Take "hips tall" position Jump outward and upward, driving bending right knee to chest while extending left leg Upon landing, powerfully extend forward leg while driving back leg knee to chest Arm swing is in sprinting action   Points of Emphasis:    Beginning run builds velocity Short ground contact time — be very quick No hang time Foot strike is very active and toward ball of foot When to Use:  Start in second week of training; stop two weeks prior to major competitions       Straight Leg Bounds Reps: 2x30M, gradually increase to 3x50M   Purpose Develops strength, especially quadriceps   Teaching Steps Take "hips tall" position, begin jogging Extend left leg and drive up toward sky, foot is flexed Alternate legs Arm swing is in sprinting action   Points of Emphasis:    Feels as if pulling ground past feet Short ground contact time — be very quick Ground contact time is slightly in front of body Foot strike is very active and on ball of foot When to Use:  Start in second week of training; stop two weeks prior to major competitions       Hops   Swedish Hops Reps: 2x30M, gradually increase to 3x50M   Purpose Develop effective use of the legs   Teaching Steps Take "hips tall" position Step out with one foot; jumping upward, drive up the other knee as high as possible Flex the bent leg completely, with foot under buttock Use arms to achieve maximum lift Upon landing, jump quickly upward again driving back leg up toward sky, foot under buttock   Points of Emphasis:    Emphasis is on maximum lift Work at gaining height and distance, do not sacrifice repetition rate Looks like continuous high skipping When to Use:  Start in second week of training; stop two weeks prior to major competitions       Single Leg Hops Reps: 2x30M, Gradually increase to 3x50M   Purpose Develops coordination and strength   Teaching Steps Take "hips tall" position, placing one leg in front of other; front leg is hopping leg Drive hips up and forward powerfully Pull heel of hopping leg to buttock, followed by swinging knee forward and up When thigh is parallel to ground, abruptly extend leg Strike ground with high backward foot speed Opposite foot cycles as if used, yet does not touch ground Arm swing is in sprinting action   Points of Emphasis: Foot strike is flat of foot When to Use:  Start in second week of training; stop two weeks prior to major competitions       Double Leg Hops Reps: 2x30M, gradually increase to 3x50M   Purpose Develops strength   Teaching Steps Take "hips tall" position and bend to squat position Bend at hips while driving arms back Jump powerfully up and out, extending legs, driving arms up over head   Points of Emphasis: Foot strike is on flat of foot When to Use:  Start in second week of training; stop two weeks prior to major competitions       Hurdle Hops Reps: 2x30M, gradually increase to 3x50M   Purpose Develops dynamic flexibility in the hip joint Develops explosiveness and power Strengthens abdominals   Teaching Steps Take "hips tall" position Jump, drive both knees toward chest Arms drive up as you reach top of hurdle Repeat over 5-8 hurdles   Points of Emphasis: High, powerful knee drive When to Use:  Start in second week of training; stop two weeks prior to major competitions       Skipping Reps: 2x40-50M, gradually increase to 3x100M   Purpose Develop effective use of the legs   Teaching Steps Begin with one leg forward Drive off the back leg; start short skipping step with opposite leg Drive knee up toward chest Upon landing, repeat with other leg   Points of Emphasis:    Gain as much height as possible with maximum hang time Good for long and high jumps When to Use:  Start in second week of training; stop two weeks prior to major competitions       Drum Major Reps: 2x30M, gradually increase to 3x50M   Purpose Develops dynamic flexibility in the hip joint Strengthens abdominals   Teaching Steps Take "hips tall" position Drive right knee toward chest Extend leg out, foot flexed Drive leg down to ground Alternate legs   Points of Emphasis: High, powerful knee drive       Depth Jumping for Jumpers Reps: 10 jumps each leg; gradually increase to 20 jumps each leg   Purpose Develop leg power   Teaching Steps Stand on box in "hips tall" position Jump down from box and immediately drive knees up jumping onto next box   Or   Teaching Steps Take "hips tall" position Drive knees/arms up as jumping on box Jump down from box and immediately drive knees/arms up jumping onto next box   Jump Variations: Low Box — Ground — Low Box Low Box — Ground — High Box Low Box — Ground — High Box — Ground — Low Box High Box — Ground — High Box — Ground — Low Box   Points of Emphasis:    Single leg box jumps: box is approximately 12 inches high Double leg box jumps: box is approximately 18-24 inches high When to Use:    1-2 times per week with 1-2 days between sessions Athletes need 10-14 days recovery before competition

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