plyometric and speed training: part a

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


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


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!)


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


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


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.


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.


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?


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.


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


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


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


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


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


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


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


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

plyometric and speed training: part a

Documents

concentric muscle actionthis

increased muscle activityjust

immediate concentric

increased force productionif

long energy

concentric phasephase

place stored energy

forcevelocity characteristics