plyometric training for acceleration
TRANSCRIPT
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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?
The Place for The Athlete
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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The Place for The Athlete
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
The Place for The Athlete
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
The Place for The Athlete
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
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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.
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Problem/SolutionsProblem/Solutions
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ProblemNot enough recovery time between sets.
Solution
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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
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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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The Place for The Athlete
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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The Place for The Athlete
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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The Place for The Athlete
12" Hurdle Mogle JumpsMedial Hop
Multi Planar Hop 90degrees
Med Ball Chest Post JumpJump Squat/Pogo/Star Jump
Explosive LiftsLower Body Lifts
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
Explosive LiftsLower Body Lifts
Med Ball Over head throwJumps to boxExplosive Lifts
Lower Body Lifts
Weeks3 & 4
Med BallDrop Jumps
Explosive LiftsLower Body Lifts
Med Ball Chest PassDrop Jumps
Explosive LiftsLower Body Lifts
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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