plyometric prerequisites & progressions nick newman 2016
TRANSCRIPT
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Prerequisites and Progressions for Plyometric Training
Nick Newman, MS Director of Scholastic Training, The Athletic Lab™
Author, “The Horizontal Jumps: Planning For Long Term Development” February 16, 2016
Overview
① Plyometric Prerequisites
② Plyometric Progressions
③ 5 Coaching Recommendations
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Overview
① Plyometric Prerequisites
② Plyometric Progressions
③ 5 Coaching Recommendations
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Plyometric Prerequisites
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① Postural Correctness
② Technical Correctness ③ Strength Requirements ? ? ?
Postural Correctness
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Lifestyle
Sport
Awareness
Training Program
Postural Correctness
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Technical Correctness
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Technical Correctness
Rhythm Foot Strike Synchronization Stabilization Posture
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Performance
Strength Requirements ? ? ?
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Strength Requirements ? ? ?
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General Body Weight
Compound Exercises
Postural
Concentric
Eccentric
Overview
① Plyometric Prerequisites
② Plyometric Progressions
③ 5 Coaching Recommendations
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Phase 1: Multi-Jumps
Static Multi Jumps
In Place Multi Jumps
Moving Multi Jumps &
Pause
Moving Multi Jumps
Static Multi Jumps
In Place Multi Jumps
Moving Multi Jumps &
Pause
Moving Multi Jumps
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Phase 2: Depth Jumps
Pause Depth Jumps
Slow Squat Depth Jumps
Fast Squat Depth Jumps
Stiff Leg Depth Jumps
Pause Depth Jumps
Slow Squat Depth Jumps
Fast Squat Depth Jumps
Stiff Leg Depth Jumps
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Phase 3: Bounding
Vertical Jumping
Broad Jumping
Combination Jumping
Hurdle Jumping
Vertical Skipping
Horizontal Skipping
Horizontal Bounding
Combination Bounding
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Phase 4: Combination Methods
Vertical Jump to MB Throw
Broad Jump to MB Throw
Depth Jump to MB Throw
Multiple Jumps to MB
Throw
Vertical Jump to MB Throw
Hop to MB Throw
Depth Jump to MB Throw
Multiple Hops to MB
Throw
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Phase 5: Loaded / Resisted Methods
Barbell Stiff Jumps
Barbell Squat Jumps
Uphill Broad Jumps
Weight Vest Depth Jumps
Barbell Stiff Hops
Weight Vest S/L Bounds
Barbell Power Skips
Uphill Alternate
Bounds
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Overview
① Plyometric Prerequisites
② Plyometric Progressions
③ 5 Coaching Recommendations
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5 Coaching Recommendations
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① Be patient with progressions
② Less is more
③ Increase intensity slowly
④ Use a wide variety of exercises
⑤ Technique over performance
