PLYOMETRICS
Plyometrics are a type of training designed to improve explosive
strength and power. While resistance training enhances the size and strength of
the muscle, plyometric exercise emphasizes
"explosive-reactive" power by improving the stretch reflex of the
muscle.
The stretch reflex is the ability of the muscle to
contract following a period of lengthening. The faster a muscle can change direction
from lengthening to shortening, the greater the power output will be from that
muscle. Since most muscular contractions are preceded by a momentary stretch (ie: running, jumping, throwing), plyometrics
are extremely important to the athletes training routine.
PRINCIPLES OF PLYOMETRICS
1.
Plyometrics complement
weight training. A good strength base should be established prior to starting a
plyometric program.
2.
Plyometrics should be
performed twice a week.
3.
Plyometrics should be performed
on a soft surface such as grass or a rubber mat.
4.
Each exercise
should be done in quality fashion emphasizing height and/or distance with
little ground contact time. Treat the ground as if it was made of hot coals-as
soon as contact is made with the ground, begin the take off process.
5.
Progression of plyometric exercises should be from single response leaps
to jumps to skips to hops to bounds with two legs. Then proceed to single leg
exercises. Only when the athlete becomes advanced should height be incorporated
(depth jumps, incline or declined bounds).
PLYOMETRIC EXERCISES
Ankle Bounce Standing with a slight bend in the knees, the feet together, and the
hands on the waist, jump as high as possible
generating vertical force through plantar flexion of the ankles. Upon landing
on the balls of the feet, quickly repeat the movement for the designated number
of reps.
Cycle Ankle Bounce Standing with a slight bend in the knees, the feet together, and the
hands on the waist, jump as high as possible generating
vertical force through plantar flexion of the ankles. Upon landing on the balls
of the feet, quickly repeat the movement for the designated number of reps.
Cycle your legs through, alternating one leg out in front of the other each
jump.
Drop Jumps Standing
with the arms on the side of the body, drop to the ¼ squat position and perform
an explosive vertical jump. Throw arms upward with each jump. Set up again and
repeat the jump.
Tuck Jumps Perform
successive vertical jumps. With each jump, pull the knees upward toward the
chest prior to landing. Repeat the movement emphasizing the impulse off the
ground (that is, quickly bound, spending as little time as possible on the
ground). The hands should be palms down at chest height: attempt to touch the hands
with the knees.
Squat Jumps Standing
with the hands clasped behind the head, lower down to a parallel squat position
and jump vertically. Upon landing return to the parallel squat position and
immediately repeat the jump.
Standing Long Jump From the standing power position perform a standing long jump
emphasizing distance. Throw the arms upward and extend the body for maximum
distance.
Double Leg Cone Jump Using six (6) 12" cones spaced 1 yard apart,
jump upward as high as possible, flexing the knees completely so as to bring
the feet under the buttocks, and forward enough to clear the cone. Emphasize
maximum lift by bringing the knees high and forward with each repetition. Upon
landing, impulse off the ground for another
repetition. Use the arms to help achieve maximum lift.
SR Leaps From
the standing power position perform a standing long jump emphasizing height and
distance. Throw the arms upward and extend the body for maximum height and
distance.
3 Continuous SLJ From the standing power position perform a standing long jump
emphasizing distance. Throw the arms upward and extend the body for maximum
distance. Upon landing, impulse off the ground for 2
more repetition.
Single Leg Hops Standing on one leg with the arms on the side of the body, drop to the ¼
squat position and perform an explosive vertical jump. Repeat the movement
emphasizing the impulse off the ground (that is, quickly bound, spending as
little time as possible on the ground).
Lateral Cone Hops Standing beside a 12" cone, jump laterally over the cone flexing
the knees completely so as to bring the feet under the buttocks. Pull the knees
high to emphasize maximum lift. Upon landing impulse off the ground over the
cone in a back and forth sequence. Thrust the arms in an upward motion.
Depth Drops While
standing at the edge of an 18" box, drop to the ground landing with both
feet together and knees bent to absorb the shock of the landing. The back
should be flat at a 45 degree angle to the hip. Maintain a good power position,
then return to the top of the box for another drop.
Box Jumps Standing
in front of an 18" box, jump vertical and forward onto the box, then step
off the box back to the ground. Emphasize body control and speed of movement.
Incremented Lateral Hops Using a marked area shaped like a "V",
start at the head of the "V " jump side to side outside the
marked area for (8) jumps. Upon landing impulse off the ground in a back and
forth sequence. Work your way up so that you finish at the widest part of the
"V" which should be 4' to 6', with a length of 8' to 12'.
Side to Side Box Shuffle Standing beside a 12" box, place one foot on the
box and jump laterally over the box. Push off the foot that is in contact with
the box. One foot should be on the box at all times. Upon landing impulse off
the ground over the box in a back and forth sequence. Thrust the arms in an
upward motion.
Spin Jumps Standing
with both feet side by side, jump just high enough off the .ground so that your
body can spin around. Jump 1/4 and back, 1/2 and back, 3/4
and back, and 360 and back. Upon landing impulse off the ground in a
back and forth sequence. Work both sides of the body.
Split Jumps Standing
with your legs split like in a lunge position, jump vertically. Upon landing
immediately repeat the jump. Thrust the arms in an upward motion.
Cycle
Pike Jumps Standing
with both feet side by side, jump vertically throwing both feet up in the air
and out like a V. Upon landing immediately repeat the jump. At the top
of the jump try to touch your feet with your hands. Keep your upper body as
vertical as possible.
Complex Training A type of training in
which a set of plyometrics immediately follows a set
of a resistance training exercise.
OTHER PLYOMETRIC EXERCISES
- Bounding
- Power Skips for Height
- Power Skips for Distance
- Bag Jumps
- Lateral Jump
- Side Ankle Hops
- Lateral Step-Up
