Plyometrics

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Plyometrics
Plyometrics are exercises based around having
muscles exert maximum force in as short a time as
possible, with the goal of increasing both speed
and power. This training focuses on learning to
move from a muscle extension to a contraction in
a rapid or "explosive" way (Stretch-shorten-Cycle)
, for example with specialized repeated jumping.
Plyometrics are primarily used by athletes to
improve performance.
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Created by stewart.kearney927_at_mod.uk
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Plyometrics
Rapid stretching (loading) and contracting of a
muscle
Shock method and plyometrics updates and in
depth examination by Natalia Verkhoshansky
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Plyometric Levels

• Low level Hop , bound, jump -exercises done
  in isolation (1 rep)
• Medium Level Exercises done in series with
  double landing
• High level rapid eccentric to concentric e.g.
  Box jumps.

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Plyometrics
Phase Description CNS Stress Example
Phase 1 GPP Flexibility, Strength, Warm up Low Skipping Free Weights
Phase 2 Single Response Stabilisation (Gravity Reduced) Low Jump onto a step or shallow box
Phase 3 Single Response Stabilisation Gravity Assisted Low Single Jump in place Single stabilisation drop from a low step
Phase 4 Multiple Response Stabilisation Gravity Assisted Moderate 1 day recovery Multiple jumps forward or laterally (5 jumps)
Phase 5 Multiple Response Semi Elastic (use a Double Hop) Moderate 1 day recovery Multiple jumps in place with a double bounce
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Phase Description CNS Stress Example
Phase 6 Multiple Response Semi Elastic (use a Double Hop) Lateral or Horizontal Moderate 1 day recovery Multiple jumps forward or laterally with a double bounce
Phase 7 Multiple Response Elastic Response High 1-2 days Multiple jumps in place Depth jump of a low step
Phase 8 Multiple Response Elastic Response Lateral or Horizontal emphasis High 2 days Multiple jumps forward or laterally Bounding
Phase 9 Single Response Elastic response Increased Eccentric Loading Very High 2-3 Days Single Depth Jump Single Depth Jump to sprint
Phase 10 Multiple Response Elastic Response Increased Eccentric Loading Very High 3 Days Multiple depth Jumps Multiple Jumps over high Hurdles

• Levels 9-10 require x 2 BW Back Squat

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Plyometric Training

• General Preparation Phase (GPP) first
• Low level activity throughout the year with only
  short periods of high intensity work
• Always done when fresh

Training Age Contacts Per Session
Beginner 30-50
Early Intermediate 80-100
Intermediate (1-2 years ) 100-120
Advanced (x 2 BW Squat) 120-140
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