Plyometrics

The topic I am going to write about this week will be plyometric training. Plyometric training is essentially different jumps, hops, bounds, and medicine ball throws done explosively.

Definitions:

• Jump- Two foot take off and landing
• Hop- Single leg take off and same leg landing
• Bound- Single leg take off opposite leg landing

Plyometrics train the stretch shortening cycle and go through 3 stages: Eccentric, Amortization, Concentric. The stored elastic energy from the eccentric (counter movement or landing) is realized and potentiated into a concentric explosive action.

Plyo’s can help strengthen the tendons and ligaments to absorb force which can help with injury prevention. They can also improve power output. Power output is often measured by a maximum counter movement vertical or broad jump. Being able to produce and absorb force in all movement planes is important to athletic performance and injury prevention. Plyos must be done vertically, horizontally, laterally, and rotational.

I do plyometrics in 4 phases. Each phase is done for at least 3 weeks before progressing to more difficult exercises.

First phase will be our basic jumps where we stick the landing and reset before the next one. This teaches the body to absorb force of a landing. Phase one jumps will be box jumps, broad jumps (stick), Hurdle jumps, Lateral hurdle jumps, etc. Everything will be done sticking the landing.

Phase two will involve hops and bounds in all planes of movement with a stick as well. This will help create single leg landing strength before progressing to phase 3.

Phase 3 will involve continuous jumps in all planes of movement. This will train the body to absorb force and quickly reapply it.

Phase 4 will involve continuous single leg hops and bounds and weighted jumps in all planes of movement.

I had success with doing my plyometrics this way with womens basketball this year. I followed my progressions as i just outlined above and while i did not get to re-test our vertical jumps before season started because of the short time frame. I do believe based off performance this year that our jumping and power output had increased but most importantly we have had very few soft tissue injuries and I believe our plyometric training had a big part in that.

Until next time.

Coach Gannon

Stretch-Shortening Cycle. (2019, December 16). Retrieved February 23, 2020, from https://www.scienceforsport.com/stretch-shortening-cycle/