Plyometric Training and their Progressions

Plyometric training is a form of explosive resistance training comprised of various jumping and throwing exercises. As nearly all plyometric exercises are considered to involve a stretch-shortening cycle ,knowledge of the underlying mechanisms of this muscle function will aid the practitioner in effectively implementing plyometric training.

A large body of empirical evidence exist supporting the effectiveness of such training in enhancing a variety of elements of Athletic performance. Practitioners considering adding exercises into their own training should not only consider the basic principles of training, but also possess an understanding of how this training modality can be integrated into the training process as a whole.

A key part of periodisation is the logical and complimentary sequencing of training phases and fitness characteristics. Emphasis should be put on strength and maximising strength through heavy resistance training (>85% of 1RM) prior to personal training in order to maximise the net effectiveness of this training modality. Additionally, an increase in strength and connective tissue should reduce the likelihood of injury.

In this display you can see an example of how plyometric training may be programmed during a general preparation in a strength _endurance cycle. In this role primarily is to facilitate the learning of proper technique exposing the Athlete to a progression of simple exercises. In return, general work capacity is established as well as a fundamental for more complexed exercises. Such an example can be easily integrated in a warm um phase. Depending on a overall goal, as well as a training history of an Athlete, a plyometric program may need to span up to eight weeks.

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Stationary jumps | exercises | intensity

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*Ancle hops (unilateral & bilateral) low

*Squat jump low

*Countermovement jumps low

* Split jumps medium-high

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Standing jumps

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*Broad jumps medium

*Static jumps over barrier medium

*Countermovement jump_ barrier medium

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Multiple jumps/bounding

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*Hops (uni_bilateral) low/medium

*Repeated Broad jump medium/high

*Alternate leg bound medium/high

*power skip medium/high

*Single leg bound medium/high

*side skip low/medium

*zig-zag bound medium/high

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