Plyometric Training for Acceleration

8/3/2019 Plyometric Training for Acceleration

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Plyometric Training For Acceleration, MaximumVelocity and Change of Direction

Kurt Hester

BS,CSCS,USAW,SAC, Pro Performance Director D1 Sports


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The Place for The Athlete

Why Plyometrics?Why Plyometrics?

Potential to: Increase sprint capability

Increase jump capability

Increase change of direction speed

Increase power

ACL injury prevention measurer

The summation of these products equals increasedathletic performance


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Why not plyometrics?Why not plyometrics?


You might not have the knowledge orexperience to implement a program

Time constraints

Potential for injury

Spinal compression Spinal shrinkage

ACL injuries

Patellar tendonitis

Achilles tendonitis Shin splints


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Is it worth the time and effort to implement this modality into

your program?

Can you and your staff minimize the risk involved in thismodality of training?

Risk Reward RatioRisk Reward Ratio


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Problems/SolutionsProblems/Solutions


Problem We take it for granted that an athlete will know how tojump or land.

Solution Teach the landing first. Step off a 12 box, landing in a

quarter squat stance with back flat, knees over toes,body weight distributed evenly on the power pads of thefeet with the heels slightly elevated. Landing should besoft.

Teach the jump second. Slight knee bend, powerfulupward extension of arms with forceful hip extension.

Literature states that you should be able to hold the landingfor at least 20 seconds.


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Problems/SolutionsProblems/Solutions


Problem Lack of Basic Athletic Qualities: core strength overall lower body strength eccentric lower chain strength

hip and ankle flexibility

Solution Back and front side core work Weighted core work

Upright and prone core work Back squat, front squat, goodmornings, RDL, split squat,

lunge, step-up, SLGM, SLRDL Towel leg curl negative, glute ham negative Below parallel squats, overhead squats , general static

stretching


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ContinuedContinued


Literature states that you should be14 years of age and have a squatstrength 1.5 to 2.5 times your body

weight.


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Problems/SolutionsProblems/SolutionsProblemTraining intensities are too high.SolutionMaster double leg jumps firstBounds

HopsThen depth jumps

Depth JumpsBox Height:6 to 24

No longer than .15 second ground contact time.Land on the balls of the feet without heels contacting the ground.


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ProblemTo many repetitions are prescribed.

Solutions25-35 foot contacts per session.

100-140 contacts per week.


Problem/SolutionsProblem/Solutions


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ProblemNot enough recovery time between sets.

Solution


Problem/Solutions

2 - 3 minLow Impact JumpsLow

3 - 5 minLow Reactive JumpsModerate-low

3 - 5 minBounding ExercisesModerate

3 - 5 minDepth Jumps-32 inchesMed-High

+ 5 minDepth Jumps-32 inchesHigh

RestInterval

PlyometricExercise

IntensityLevel


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Problem/SolutionsProblem/Solutions

Problem

The training is not specific to the task, sport or position in aparticular sport.

Solution

Acceleration Velocity Lateral

Plyometrics Plyometrics Plyometrics

Lineman Non-Lineman


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Problems/Solutions

Problem Intensity of training is hard to measure and control

Solution

Time athletes

Sets

Bounds

Landing

(coach and motivate)


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Problems/Solutions Problem

Training surface Too hard

Too soft

Unstable

Solution Use: turf

Grass

Infield

Dont use: concrete Cow pastures

Lineman: Sand-early in a cycle or during power phase

Mats - teaching


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MiscellaneousMiscellaneous

Variety- change exercise every two weeks.

Cycle- 2-3 weeks only, one week off through the cycle withno plyometric work done the week before you test.

In most cases, all exercises and drills are safe if introducedat the proper time, in the proper sequence, after adequatepreparation, and with consideration to the progression as it

relates to the individual.


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Correct terminology


Jump Two leg take-off and landing

Hop Single leg take-off landing on

same foot.

Bound Single leg take-off landing on

opposite foot.

Skip Single leg take-off with two foot

contacts.

Medial Hop Lateral single leg take-off landing

to the mid-line.

Depth Jump Double leg jump and landing b/t

multiple boxes.


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OFF

OFF

Core Exercises

Rotational &Flexion

Explosive Lifts

Lower Body LiftsHip Strengthening

OFFCore Exercises

Rotational & Flexion

Hip Mobility

Explosive LiftsLower Body Lifts

Hip Strengthening

Rotation ThrowsOver head and ChestThrow

OFFUpper Body LiftOver head andChest Throw

OFFCore- (Med Ball)Upper Body LiftCore- (Med Ball)Core- (Med Ball)

OFFLateral Warm-upRapid Response

Lateral

PlyometricsLateral SpeedDevelopment

Linear Warm-upTechnical Strides

Endurance

Mechanics

Linear Warm-upAcceleration MechanicsAcceleration Plyometrics

Acceleration SpeedDevelopment

PoolWorkout

Yoga

Lateral Warm-upRapid ResponseLateral Speed

Development

Linear Warm-upVelocity Mechanics

Velocity

PlyometricsVelocity SpeedDevelopment

DAY 7DAY 6DAY 5DAY 4DAY3DAY 2DAY 1

NFL COMBINEWEEKLY MICRO-CYCLE


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CoreCoreCore

Auxiliary LiftsAuxiliary LiftsAuxiliary Lifts

Absolute Strength LiftsAbsolute Strength LiftsAbsolute Strength

Explosive LiftsExplosive LiftsExplosive Lifts

Acceleration WorkAgility and Skill DrillsVelocity Work

Linear Acceleration PlyometricsLateral PlyometricsVelocity Plyometrics

Acceleration Mechanic DrillsRapid Response DrillsVelocity Mechanics

Linear Dynamic Warm-UpLateral Dynamic Warm-UpLinear Dynamic Warm-up

FridayWednesdayMonday

3-Day

Football Micro-cycle


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Core Back Side

Core Front SideCore Back SideCore Front SideAuxiliary Lifting

Auxiliary LiftingAuxiliary LiftingAuxiliary LiftingLower Body Lifting

Upper Body LiftingLower Body LiftingUpper Body LiftingExplosive Lifting

Med Ball & RotationalExplosive LiftingMed. Ball RotationalVelocity Work

Speed EnduranceMechanicsAcceleration/Lateral PlyometerAgility and Skill WorkVelocity Plyometrics

Speed EnduranceAcceleration Mechanics & Rapid

ResponseRapid Response DrillsVelocity Mechanics

Linear Dynamic Warm-UpLinear/Lateral Dynamic Warm-Up

Lateral Dynamic Warm-Up

Linear DynamicWarm-Up

FridayThursdayTuesdayMonday

4-Day

Football Micro-Cycle


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12" Hurdle Mogle JumpsMedial Hop

Multi Planar Hop 90degrees

Med Ball Chest Post JumpJump Squat/Pogo/Star Jump


Weeks7 & 8

Med Ball Lateral PunchLateral Speed Jumps

6" hurdle Mogle Jumps

Lateral HopExplosive Lifts

Lower Body Lifts

Med Ball Over Squat throw

Seated Jumps to BoxExplosive Lifts

Lower Body Lifts

Weeks5 & 6

Med Ball twist throw

Lateral Mind HurdleJumper


Med Ball Over head throwJumps to boxExplosive Lifts

Lower Body Lifts

Weeks3 & 4

Med BallDrop Jumps


Med Ball Chest PassDrop Jumps


Weeks1 & 2

ThursdayMonday

Plyometric Progression

Lineman


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Line Medial/Lateral

HopsPogo Jump- 18" hurdle

BagsPogo Jump- 12" hurdle

ConesSpeed Jump- 6" hurdleDouble Leg Butt Kick

18" hurdleSpeed Jump LadderKnee Tuck Jumps

12" hurdleProgression JumpsPogo Jumps

6" hurdleSkip for distanceStar Jumps

Speed LadderSkip for heightSquat Jumps

Lateral JumpsSkipsJumps in PLACE

Phase 1Phase 1Phase 1

Lateral:Velocity:Acceleration:


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Seated Jumpsto box

Jumps to box

Jumps in Place

WeightedJumps

Phase 2 Phase 2Bounds

Single Leg BoundRun Run Bound

Resisted BoundsSingle Bound

Jumps (yardage)Double Leg Jump

PogoKnee Tuck Jumps Split Jumps

Phase 2

Lateral Jump(yardage)

MOGLE

Lateral hop

Resisted Lateral Jump

Mogle Jump

Lateral hop

Box Hops

Media

Lateral


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Phase 3

Depth drop to VerticalJump

Depth drop to Sprint

Rapid Response Jumps

Cycle Hop

Phase 3

Single Leg Depth Hop

Progression Hurdle Hop

Phase 3

Lateral ProgressionJumps/Hops

Cone

Hurdles

Bags

Incline/Decline

Progression Jumps & Hops


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Plyometric Training for Acceleration

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