Plyometric and Plyometric and Speed Training: Speed Training:
Part APart AExplosion and PowerExplosion and Power
IntroductionIntroduction In terms of performance…athletes are In terms of performance…athletes are
always looking for advantages to put them always looking for advantages to put them over the topover the top
Use of plyometrics and speed training has Use of plyometrics and speed training has been used to develop that advantage for been used to develop that advantage for most sports involving explosive and most sports involving explosive and powerful movementspowerful movements
Plyometrics and speed training have Plyometrics and speed training have become important in increasing ability of become important in increasing ability of athletes to better control deceleration athletes to better control deceleration forces, which can contribute to athletic forces, which can contribute to athletic injuryinjury
IntroductionIntroduction Plyometric Exercise: quick, powerful Plyometric Exercise: quick, powerful
movements preceded by a pre-stretch or movements preceded by a pre-stretch or counter-movement followed by an immediate counter-movement followed by an immediate powerful concentric muscle actionpowerful concentric muscle action
Speed: the ability to achieve a high velocitySpeed: the ability to achieve a high velocity The purpose of the plyometric and speed The purpose of the plyometric and speed
training is to elicit the SSC to achieve training is to elicit the SSC to achieve increased power in important athletic increased power in important athletic movementsmovements
Speed training essential works to do the Speed training essential works to do the same thing, but also adds in technique and same thing, but also adds in technique and muscular strength to produce larger ground muscular strength to produce larger ground forces, which allows clients to run fasterforces, which allows clients to run faster
Plyometric Mechanics and Plyometric Mechanics and PhysiologyPhysiology
Power: term used to describe the Power: term used to describe the force-velocity relationshipforce-velocity relationship
When done correctly…plyometric When done correctly…plyometric exercise can effectively improve exercise can effectively improve muscle force and powermuscle force and power
Increased power production can be Increased power production can be explained in two ways:explained in two ways: Mechanical and NeurologicalMechanical and Neurological
Plyometric Mechanics and Plyometric Mechanics and PhysiologyPhysiology
Mechanical Model of Plyometric ExerciseMechanical Model of Plyometric Exercise Elastic energy is stored following a rapid Elastic energy is stored following a rapid
stretch and then released during the concentric stretch and then released during the concentric muscle action…this then increase muscle force muscle action…this then increase muscle force productionproduction
Series Elastic Component (SEC) is a major Series Elastic Component (SEC) is a major contributor to force production…it includes contributor to force production…it includes some muscle, but it mainly tendonsome muscle, but it mainly tendon
When the musculotendinous unit is stretched When the musculotendinous unit is stretched during eccentric muscle action…the SEC acts during eccentric muscle action…the SEC acts like a coiled spring to store elastic energylike a coiled spring to store elastic energy
Once and if Once and if immediateimmediate concentric action concentric action happens the stored energy will be released to happens the stored energy will be released to create increased force productioncreate increased force production
If there is no immediate concentric action then If there is no immediate concentric action then the energy is wasted and lost as heatthe energy is wasted and lost as heat
Plyometric Mechanics and Plyometric Mechanics and PhysiologyPhysiology
Neuro-physiological Model of Plyometric Neuro-physiological Model of Plyometric ExerciseExercise This element involves a change in the force-velocity This element involves a change in the force-velocity
characteristics of a muscle contractile elementscharacteristics of a muscle contractile elements Concentric muscle action is enhanced through the Concentric muscle action is enhanced through the
stretch reflex mechanismstretch reflex mechanism This is an involuntary response by musclesThis is an involuntary response by muscles Muscle spindles involved are sensitive to time and rate of Muscle spindles involved are sensitive to time and rate of
stretchstretch Muscle spindles detect stretch and cause increased muscle Muscle spindles detect stretch and cause increased muscle
activityactivity Just like the mechanical model, if not used immediately then Just like the mechanical model, if not used immediately then
the increased muscle activity dissipates and the muscle the increased muscle activity dissipates and the muscle relaxes due to Golgi tendon organs kicking in (this is ideal relaxes due to Golgi tendon organs kicking in (this is ideal for stretching!)for stretching!)
Plyometric Mechanics and Plyometric Mechanics and PhysiologyPhysiology
Stretch Shortening CycleStretch Shortening Cycle Simply put:Simply put:
Eccentric phase(deceleration phase)Eccentric phase(deceleration phase) Muscle put on a stretch, preloading the agonist muscle Muscle put on a stretch, preloading the agonist muscle
groupgroup Stores elastic energy for use in the concentric phaseStores elastic energy for use in the concentric phase
Amortization phaseAmortization phase Time between eccentric and concentric phases (end of Time between eccentric and concentric phases (end of
eccentric to beginning of concentric phase)eccentric to beginning of concentric phase) Phase must be kept in short duration for positive effects on Phase must be kept in short duration for positive effects on
force production to take place (stored energy lost as heat if force production to take place (stored energy lost as heat if not immediately used)not immediately used)
Concentric phaseConcentric phase Muscle group action occurs causing release of stored elastic Muscle group action occurs causing release of stored elastic
energy from SECenergy from SEC Increased muscle force productionIncreased muscle force production Not effective if amortization phase is held too long (energy Not effective if amortization phase is held too long (energy
lost as heat)lost as heat)
When to Use Plyometric When to Use Plyometric ExerciseExercise
Plyometric Training and Sport PerformancePlyometric Training and Sport Performance Increased muscular power is an important and Increased muscular power is an important and
necessary characteristics of most athletes and necessary characteristics of most athletes and relates to positive performance resultsrelates to positive performance results
Ideal for trying to improve muscle force Ideal for trying to improve muscle force productionproduction
Prepares athletes for deceleration-acceleration Prepares athletes for deceleration-acceleration and change in direction requirements for and change in direction requirements for athletic tasksathletic tasks
Running economy improved as well in average-Running economy improved as well in average-distance runnersdistance runners
When to Use Plyometric When to Use Plyometric ExerciseExercise
Plyometric Training and Work Plyometric Training and Work PerformancePerformance There is some evidence that plyometric There is some evidence that plyometric
training can be important for work training can be important for work performance performance Police officers Police officers FirefightersFirefighters Individuals preparing for the militaryIndividuals preparing for the military
All these professions must be able to run quickly, All these professions must be able to run quickly, change direction effectively, and jump onto or over change direction effectively, and jump onto or over objects to perform their occupational dutiesobjects to perform their occupational duties
When to Use Plyometric When to Use Plyometric ExerciseExercise
Plyometric Exercise and Injury PreventionPlyometric Exercise and Injury Prevention Studies have shown that athletic injury rate is Studies have shown that athletic injury rate is
decreased following use of plyometric training decreased following use of plyometric training programsprograms
Improves bone mineral content, muscle Improves bone mineral content, muscle recruitment, strength, body control, and balancerecruitment, strength, body control, and balance
However, it has been difficult to generalize these However, it has been difficult to generalize these results to other populationsresults to other populations
Eccentric training may be a compromise for Eccentric training may be a compromise for clients who wish to engage in injury prevention clients who wish to engage in injury prevention activities but for whom plyometric training is not activities but for whom plyometric training is not appropriate.appropriate.
When to Use Plyometric When to Use Plyometric ExerciseExercise
Contraindicated PopulationsContraindicated Populations AgeAge
Plyometrics are safe and beneficial for youth, as soon as a Plyometrics are safe and beneficial for youth, as soon as a client is mature enough to accept and follow directions.client is mature enough to accept and follow directions.
Be mindful of high-intensity lower body plyometrics due to the Be mindful of high-intensity lower body plyometrics due to the epiphyseal plates of prepubescent children still being openepiphyseal plates of prepubescent children still being open
Plyometrics are appropriate for adolscentsPlyometrics are appropriate for adolscents Use low-intensity drills if all safety conditions have been Use low-intensity drills if all safety conditions have been
metmet Older clients should avoid high-intensity plyometrics, but low Older clients should avoid high-intensity plyometrics, but low
to moderate plyometrics can be continued on an individual to moderate plyometrics can be continued on an individual basisbasis
Physical maturity is not the sole determinant of plyometric Physical maturity is not the sole determinant of plyometric predaredness.predaredness.
When to Use Plyometric When to Use Plyometric ExerciseExercise
Experience and Training LevelExperience and Training Level Clients who have never participated in Clients who have never participated in
regular resistance training programs regular resistance training programs should be prohibited from participating should be prohibited from participating in plyometric exercisesin plyometric exercises
Plyometric programs require a Plyometric programs require a significant amount of strength and significant amount of strength and neurological functioning so encourage neurological functioning so encourage starting a regular resistance training starting a regular resistance training program firstprogram first
Posture, Flexibility, and Posture, Flexibility, and StabilityStability
A solid base of support is necessary for the A solid base of support is necessary for the traditional and non-traditional movement patterns traditional and non-traditional movement patterns used in plyometric training.used in plyometric training.
The partial or half-squat position is:The partial or half-squat position is: Chin tucked in slightlyChin tucked in slightly The scapulae are slightly retractedThe scapulae are slightly retracted The trunk is parallel to the tibiasThe trunk is parallel to the tibias Knees are directly over or slightly posterior to Knees are directly over or slightly posterior to
the toes, and heels should remain on the ground.the toes, and heels should remain on the ground. Once the client can hold the position above Once the client can hold the position above
progress to the bodyweight squatprogress to the bodyweight squat
Posture, Flexibility, Posture, Flexibility, StabilityStability
Once the client can hold a proper Once the client can hold a proper double-leg squat position and double-leg squat position and perform a proper body weight squat, perform a proper body weight squat, they may begin low-intensity they may begin low-intensity plyometric exercises. plyometric exercises. They must learn to maintain the proper They must learn to maintain the proper
alignment, providing a strong base for alignment, providing a strong base for dynamic action. dynamic action.
Posture, Flexibility, and Posture, Flexibility, and StabilityStability
Before increasing the level of plyometric Before increasing the level of plyometric exercises, the client should be able to hold a exercises, the client should be able to hold a single-leg squat position as described for the single-leg squat position as described for the balance tests shown in table 17.2, pg. 417balance tests shown in table 17.2, pg. 417 Each test position must be held for 30 secondsEach test position must be held for 30 seconds
StrengthStrength
Before adding plyometrics to a client’s Before adding plyometrics to a client’s workout program, the personal trainer workout program, the personal trainer must also take the client’s level of must also take the client’s level of strength into consideration.strength into consideration. For lower body plyometrics, the client’s 1RM squat should For lower body plyometrics, the client’s 1RM squat should
be at least 1.5 times his or her body weightbe at least 1.5 times his or her body weight For upper body plyometrics, clients weighing more than 220 For upper body plyometrics, clients weighing more than 220
pounds should have a bench press 1RM of at least 1.0 times pounds should have a bench press 1RM of at least 1.0 times their bodyweight; those under 220 pounds should have a their bodyweight; those under 220 pounds should have a bench press 1RM of at least 1.5 times their bodyweightbench press 1RM of at least 1.5 times their bodyweight
An alternative measure of prerequisite upper body strength An alternative measure of prerequisite upper body strength is the ability to perform five clap push-ups in a rowis the ability to perform five clap push-ups in a row
Medical History and Medical History and Physical CharacteristicsPhysical Characteristics
Medical clearance is prudent for any Medical clearance is prudent for any client with a diagnosed condition.client with a diagnosed condition.
Physical characteristicsPhysical characteristics Clients who weigh above 220 pounds are Clients who weigh above 220 pounds are
at increased risk and should avoid high at increased risk and should avoid high volume plyometricsvolume plyometrics
No depth jumps greater than 18 inches tallNo depth jumps greater than 18 inches tall Plyometric exercises should be limited to those Plyometric exercises should be limited to those
involving double-leg take offs and progress to involving double-leg take offs and progress to single-leg when proficient with double-leg.single-leg when proficient with double-leg.
SpeedSpeed For lower body plyometrics the client should be For lower body plyometrics the client should be
able to perform five repetitions of a squat with able to perform five repetitions of a squat with 60% of body weight in 5 seconds or less60% of body weight in 5 seconds or less
For upper body plyometrics the client should be For upper body plyometrics the client should be able to perform five repetitions of the bench able to perform five repetitions of the bench press with 60% bodyweight in 5 seconds or lesspress with 60% bodyweight in 5 seconds or less
If the client lacks the necessary speed they may If the client lacks the necessary speed they may begin a low-intensity plyometric program that begin a low-intensity plyometric program that does not rely heavily on speed does not rely heavily on speed Two-foot ankle hop, standing long jump, double leg Two-foot ankle hop, standing long jump, double leg
vertical jumpvertical jump
Landing PositionLanding Position
Shoulders over the knees, knees should Shoulders over the knees, knees should be slightly over or slightly posterior to be slightly over or slightly posterior to the toes, with the ankles, knees, and the toes, with the ankles, knees, and hips flexed and the feet approximately hips flexed and the feet approximately shoulder-width apart.shoulder-width apart.
Weight should be placed more on the Weight should be placed more on the ball of the foot and not the heel to ball of the foot and not the heel to facilitate quick turn around on landings facilitate quick turn around on landings and enhance control of the center of and enhance control of the center of gravitygravity
Equipment and FacilitiesEquipment and Facilities Landing surfaceLanding surface
Adequate shock absorption (grass field, turf, suspended Adequate shock absorption (grass field, turf, suspended floor, rubber mats)floor, rubber mats)
Hardwood, concrete, and tile are not recommended as Hardwood, concrete, and tile are not recommended as they are not sufficiently shock absorbentthey are not sufficiently shock absorbent
Training AreaTraining Area Bounding and running require 33 yards of straightaway, Bounding and running require 33 yards of straightaway,
and up to 109 yardsand up to 109 yards Most standing, box, and depth jumps require an area of Most standing, box, and depth jumps require an area of
9.8 to 13.2 feet, but adequate height is necessary9.8 to 13.2 feet, but adequate height is necessary EquipmentEquipment
Boxes should have a non-slip top, be closed on all sidesBoxes should have a non-slip top, be closed on all sides Height can range from 6 to 42 inches with a landing surface of at Height can range from 6 to 42 inches with a landing surface of at
least 18 by 24 inchesleast 18 by 24 inches
Plyometric Program Plyometric Program DesignDesign
Needs Analysis: Evaluate the client’s current Needs Analysis: Evaluate the client’s current abilities before plyometric exercises beginabilities before plyometric exercises begin AgeAge: does age predispose client to injury and therefore : does age predispose client to injury and therefore
preclude thempreclude them Training experience or current level of trainingTraining experience or current level of training: has : has
client been resistance training? What types of exercises client been resistance training? What types of exercises has client been performing? Plyometrics before?has client been performing? Plyometrics before?
Injury historyInjury history: currently injured? Have any previous : currently injured? Have any previous injuries that would affect plyometric training status?injuries that would affect plyometric training status?
Physical testingPhysical testing: what are clients capabilities in relation : what are clients capabilities in relation to power productionto power production
Training goalsTraining goals: what does client want to improve? : what does client want to improve? Particular skillsParticular skills
Incidence of injury in a client’s job or chosen activityIncidence of injury in a client’s job or chosen activity: : what is risk of injury in chosen activity?what is risk of injury in chosen activity?
Plyometric Program Plyometric Program DesignDesign
ModeMode Which kinds of plyometric exercises are Which kinds of plyometric exercises are
appropriate based on client goals and specific appropriate based on client goals and specific sporting involvementsporting involvement
Lower BodyLower Body Appropriate for clients in almost any sportAppropriate for clients in almost any sport Requires participants to produce maximal force in a Requires participants to produce maximal force in a
minimal amount of timeminimal amount of time Clients in sports like basketball would benefit greatly Clients in sports like basketball would benefit greatly
from lower body plyo’s due to repetitive jumping from lower body plyo’s due to repetitive jumping involved in the sportinvolved in the sport
Types of lower body plyo’s…depth jumps, standing Types of lower body plyo’s…depth jumps, standing jumps, bounds, box drills, etc.jumps, bounds, box drills, etc.
Plyometric Program Plyometric Program DesignDesign
Upper Body PlyometricsUpper Body Plyometrics Rapid upper body movements are Rapid upper body movements are
required in a variety of sport such as required in a variety of sport such as golf, baseball, football and tennisgolf, baseball, football and tennis
Not used as often, but are very effective Not used as often, but are very effective neverthelessnevertheless
Examples include…med ball throws, Examples include…med ball throws, catches, and push up variationscatches, and push up variations
Plyometric Program Plyometric Program DesignDesign
IntensityIntensity Refers to the amount of stress placed on the Refers to the amount of stress placed on the
muscles, connective tissues and joints and is muscles, connective tissues and joints and is controlled by the type of drill performed and controlled by the type of drill performed and distance covereddistance covered
Intensity ranges from low-level to high-levelIntensity ranges from low-level to high-level Intensity should be kept low for beginnersIntensity should be kept low for beginners Efforts should be geared towards technique Efforts should be geared towards technique
rather than volume to help prevent injuryrather than volume to help prevent injury
Plyometric Program Plyometric Program DesignDesign
IntensityIntensity Better to underestimate than Better to underestimate than
overestimateoverestimate Youth and adolescents should begin Youth and adolescents should begin
with one or two sets of 6-8 repetitions with one or two sets of 6-8 repetitions to ensure quality reps each setto ensure quality reps each set
Plyometric Program Plyometric Program DesignDesign
FrequencyFrequency Number of plyometric training sessions Number of plyometric training sessions
per weekper week Depends upon client’s goalsDepends upon client’s goals Optimal frequency is limited in terms of Optimal frequency is limited in terms of
researchresearch Two times per week for moderate Two times per week for moderate
intensity plyometrics is bestintensity plyometrics is best For youth: Two non-consecutive days per For youth: Two non-consecutive days per
week is recommendedweek is recommended
Plyometric Program Plyometric Program DesignDesign
RecoveryRecovery Amount of time or rest between plyometric Amount of time or rest between plyometric
exercisesexercises Depends upon work to rest ratio (range of 1:5 to Depends upon work to rest ratio (range of 1:5 to
1:10) and is specific to volume and type of drill 1:10) and is specific to volume and type of drill being performedbeing performed
Higher intensity of a drill, the more rest a client Higher intensity of a drill, the more rest a client requiresrequires
Rest times of 60-120 seconds between drills Rest times of 60-120 seconds between drills should allow for full or near full recoveryshould allow for full or near full recovery
48 to 72 hours between plyometric sessions is 48 to 72 hours between plyometric sessions is recommendedrecommended
Plyometric Program Plyometric Program DesignDesign
VolumeVolume Typically expressed as number of Typically expressed as number of
repetitions and sets performed during a repetitions and sets performed during a training sessiontraining session
Lower body plyo’s expressed as number Lower body plyo’s expressed as number of foot contacts (e.g. bounding contacts)of foot contacts (e.g. bounding contacts)
Upper body usually expressed as number Upper body usually expressed as number of throws or catchesof throws or catches
Refer to Table 17.6 (pg. 425) for volume Refer to Table 17.6 (pg. 425) for volume guidelines by age and experience levelguidelines by age and experience level
Plyometric Program Plyometric Program DesignDesign
ProgressionProgression Plyometrics is a form of resistance Plyometrics is a form of resistance
training so it must adhere to principles training so it must adhere to principles of progression such as overload and of progression such as overload and F.I.T.TF.I.T.T As intensity increases, volume decreasesAs intensity increases, volume decreases Landing firstLanding first
Horizontal or vertical componentsHorizontal or vertical components Double leg before single legDouble leg before single leg
Plyometric Program Plyometric Program DesignDesign
Warm UpWarm Up Plyometric exercise should begin with Plyometric exercise should begin with
general and specific warm upsgeneral and specific warm ups General may consist of light jogging or General may consist of light jogging or
stationary bike, etc.stationary bike, etc. Specific would be dynamic movements Specific would be dynamic movements
similar to those in plyometric trainingsimilar to those in plyometric training See Table 17.7 (pg. 426) for examples See Table 17.7 (pg. 426) for examples
of plyometric warm up drillsof plyometric warm up drills
Safety ConsiderationsSafety Considerations
MaturityMaturity Caution with children under 14 yrs old Caution with children under 14 yrs old
and older than 60 yrs oldand older than 60 yrs old Clients must also respond positive Clients must also respond positive
psychologically to specific instructionspsychologically to specific instructions
Safety ConsiderationsSafety Considerations
Clients must be closely monitored to Clients must be closely monitored to ensure proper techniqueensure proper technique
Plyometric exercise once again is Plyometric exercise once again is not inherently dangerous, but not inherently dangerous, but supervision helps reduce injury supervision helps reduce injury preventionprevention
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