Technique for performing plyometric movements Landing

The full sole of the foot should come into contact with the ground at full landing position. The balls of the feet can take the initial load, but the full sole should be on the floor before successive takeoffs can commence. This will ensure balance is maintained and will also help to prevent injury.

Definition of Plyometrics Movements

There are 4 basic types of plyometric movements; jump, hop, bound and shock. Jump Defined as any movement that concludes with a two-foot landing. A set may include 10-repetitions, where each jump is a single repetition. There are 2 types of plyometric jumps;

Jump in place - defined as vertical jump performed in place and consists of the following types of jumps; tuck, split squat and squat

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Standing jumps - defined as maximal jumps that may be linear, vertical, or lateral and includes the following; long trump, triple jump and lateral jumps.

Jumps in Place 1. Tuck Jumps

Commence in a partial squat position. Jump up as high as possible with knees tucked into chest and land on both feet. 2. Squat Jumps

Commence in a squat position. Jump up as high as possible with legs straight and land on both feet.

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3. Split Squat Jumps

Commence in a lunge position. Jump up as high as possible and alternate legs. Land on both feet and lower the body into a lunge position. 4. Vertical Jump (Counter movement jump)

Start Position

Jump preparation

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Jump with arm extended Commence with one foot forward. Step into the jump and push off with both feet. Jumps up and reach as high as possible. Land on both feet.

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Hop A movement that starts and terminates with a one-foot or two-foot landing on the same foot or feet. They are usually repeated over a specified distance that includes a specified number of repetitions. They are not maximal jumps as they can be classified upon response time. Therefore there are short and long response hops. Short-response hops involve hopping exercise that are performed for less than 10 repetitions or less; exercises include, double and single leg hops, speed hops and multidirectional hops. Long-response hops are performed over 30 metres or more and include the same exercises. Hops
1. 2

legged forward hop

Commence with one foot or two feet take off. Jump forwards and land on the same foot / feet.

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2. Lateral standing jump/hop

Commence with one foot or two feet take off. Jump laterally and land on the same foot / feet. Bound Defined as a series of movements in which the athlete lands successively on alternate feet. They can be performed as repetitions or over a determined distance. Once again they are classified as long or short response bounds. Short-response bounding are performed over 25 60 metres. Examples included alternate leg bound and single leg bounding. Long-response bounding is performed over distances that are greater than 60 metres. Bounds

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Commence with a one foot take off and complete a large stride, landing on the opposite foot. Shock Generally refers to depth jumps and box jumps. They are very high intense neural activities that place significant stress on muscles and surrounding connective tissue structures. As the shock response is so great, they also yields a high amortization phase; therefore these exercises should be used sparingly and only performed by highly trained athletes. Shocks 1. Depth Jumps

Commence on a step. Step off and land on 2 feet in a deep squat position

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Depth jumps involve the athlete commencing on an elevated platform. The athlete jumps down from the platform and lands on the ground before pushing off and completing a jump. The jump may be completed with the athlete landing at ground level or back onto an elevated platform. Box jumps are similar to depth jumps but with the athlete commencing at ground level. The movement involves the athlete jumping onto a higher platform (box) or over the box to land at ground level. The jumps are performed in an explosive but controlled manner. With improvements in fitness, the athlete may progress to the performance of a series of jumps in succession without rest. Plyometric Drills, classified by Intensity (Adapted from Baechle, 1994)

Plyometric Movement In-place jumps

Low Intensity Squat jump. Split squat jump. Cycled split squat jump.

Medium Intensity Pike jump. Double leg tuck jump.

High Intensity Double leg vertical jump. Single leg vertical jump. Single leg tuck jump.

Shock

Standing Jumps

Standing triple jump. Standing long jump.

Shortresponse hops

Double and single leg zigzag hop and double leg hop

Single and double leg hops. Single and double leg

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speed hops. Longresponse hops Shortresponse bounds Longresponse bounds Shocks Depth-jumps. Box jumps. Alternate leg bounds. Alternate leg bounds. Double leg hops. Single and double leg speed hops.

Examples of integrated movement patterns that can be used in program design Combinations of all the movements and movement patterns featured above can be linked together to form drills and further challenge the speed, power and agility of your client. Examples are:

Start between 2 cones. Combine lateral jumps with forward jumps

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Use of Equipment in Drills 1. Lateral Jump with Press

Start on one side of a step. Jump onto the step while pushing the medicine ball over head. 2. Box Jump with Press

Start behind box or step. Jump up and land on the step while pushing the medicine ball overhead.

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Upper body plyometrics exercises Drop push up with medicine ball push press

Start on all fours

Drop into push up position

Push up with speed and catch the medicine ball. Throw the medicine ball back to the trainer and drop down into the push up position again

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Push up and catch the ball again

Throw the ball then drop back into another push up

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Conducting a Plyometrics Training Session

Any plyometrics session should commence with a thorough progressive warm up as featured previously in this manual. The session can then consist of a combination of exercises for the lower and upper body. Any intense or challenging exercises should be kept to minimal repetitions. Some activities that can be included in your session include the following: 1. Medicine ball pass and lateral shuffle

Stand facing a partner (this can be client and trainer) about 5 metres apart and shuffle laterally while tossing and catching a medicine ball. This combines movement in the lateral plane with upper body exercise.

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2. Drop push up Commence in the push up position between two steps. Lower into the down position then push up and land with both hands on the steps. Lower into the down position then push off the steps and land with both hands in between the steps.

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3. Standing Russian twist This is another excellent upper body plyometrics exercise. Stand side on to your partner, approximately 3 metres apart and hold a medicine ball at waist height. In a smooth, continuous movement, rotate the upper body and arms and release the ball. The partner catches the ball and rotates the upper body and arms in a similar motion.

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Incorporating speed & agility drills into a Plyometrics program 1. Jump, sprint, jump Firstly, set out the cones in the appropriate position to guide the athlete.

Explain the movement sequence to the athlete. The trainer then calls out the commands. In this example, the sequence is: jump forward and back over the cone run to the next cone (approx 5 metres away) jump forwards and backwards over the next cone
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jog back

The aim of the exercise is to develop agility and the ability to change directions at speed.

2. Combination running lateral, forwards and backwards This drill involves a combination of lateral, forward and backwards movement patterns for agility, speed and power.

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In this example, the sequence is: Lateral running from cone to cone Sprint forward Jog backwards

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