Warm Up

A thorough warm up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A cool down should follow each session.

How Many?

It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed and power rather than endurance, split the work into sets with ample recovery in between.

Summary

Plyometric type exercises have been used successfully by many athletes as a method of training to enhance power. In order to realise the potential benefits of plyometric training the stretch-shortening cycle must be invoked. This requires careful attention to the technique used during the drill or exercise. The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. Plyometric exercise and weight training can be combined

Upper Body

Press Ups & Hand Clap

Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. To get the best training effect keep the time in contact with the ground to a minimum.

How to perform the drill

A box high enough to elevate your feet above your shoulders when in a push-up position- advanced level. Usual push up position – mid-level, and knees bent push up for beginners

Face the floor as if you were going to do a push-up.

Push off from the ground with your hands and land. Progress to clapping after push off

Catch yourself in the starting position

Keep the catch time to the shortest time possible

How Much?

1 to 3 sets

Allow a full recovery between each set

10 reps per set

Quality of Push Ups is far more important than quantity

Lower Body

Single Leg Hill Hopping

How to perform the drill

Stand on one leg

Push off with the leg you are standing on and jump forward, landing on the same leg

Use a forceful swing of the opposite leg to increase the length of the jump but aim primarily for height off each jump

You should land on the ball of the foot, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

Keep the foot touch down time to the shortest time possible

Try to keep your body vertical and straight

Perform this drill on both legs

Beginners will use a straighter leg action where as advanced athletes should try to pull the heel toward the buttocks during the jump

How Much?

Three to six sets of 20 hops. (Alternating 5hops left leg, 5right,5left,5right)

Choose a moderately steep incline (6-10%)

Allow a full recovery between each set, walk back or take a long jog

Quality of hopping is far more important than quantity

Hill Hopping

Hill Bounding
 
How to perform the drill

Jog into the start of the exercise

Push off with your left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground

At the same time, reach forward with your right arm. As the left leg comes through, the right leg extends back and remains extended for the duration of the push-off

Hold this extended stride for a brief time, then land on your right foot

The right leg then drives through to a forward bent position, the left arm reaches forward, and the left leg extends backward

Make each stride long, and try to cover as much distance as possible

You should land on the balls of the feet, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

Keep the foot touch down time to the shortest time possible

How muchOne to three sets over 30 to 40 metres

Choose a moderately steep incline

Allow a full recovery between each set, walk back

Quality of bounding is far more important than quantity

Wind Sprints

How to perform the drill

Jog into the start of the exercise

Push off with your left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground

Push-off keeping the cadence as high as possible,Leg speed is more important than stride length.

Keep relaxed

The right leg then drives through to a forward bent position, the left arm reaches forward, and the left leg extends backward

You should land on the balls of the feet, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

Keep the foot touch down time to the shortest time possible

How much6 to 10  sprints over 40 to 60 metres

Choose a flat area or slight declining slope

Allow a full recovery between each set, walk back or take a long jog between sprints

Quality of sprinting is far more important than quantity

Warning!

Keep the bounds and hopping to up hill only. This will reduce the amount of stress that is relayed though the muscles and joints due to the forces of gravity and thus will reduce the risk of injury.

The sprints are different from the uphill bounds, and should be performed on the flat  the aim is for leg speed, (cadence) not distance per stride. While the benefits and effectiveness of plyometric exercise are well documented, the risks of injury should not be forgotten.

Plyometric exercises are specialised, high intensity training techniques used to develop power.  Plyometric training involves high-intensity, explosive muscular contractions. Common sense would tell us that you should always pay attention to what your body is telling you and stop any exercise that causes pain. Start very gradually and build slowly. Allow plenty of rest between plyometric workouts, and stop immediately if you feel any pain in your joints !!

I would recommend consulting a personal trainer or taking professional advise before embarking on a programme of plyometric training.

More demonstration videos and a full explanation of wind sprints can be found in my article ‘one legged hill running and sprinting‘.

Warm up with an steady run for 10 -15 minutes, do some light mobility work, do not over stretch before the session. Stretch after the session (stretches for triathletes for details)

If you keep the wind sprints short ( about 50m) you can replace an easy run with this session, which is a more efficient usage of your time.

 Key Points:

• Run at 90% Relax, do not strain
• Build up speed and slow down gradually, to reduce the chance of injury
• Lean forward, run on your toes and drive with the arms
• Bring your heels through as close to your buttock as possible with a high knee lift

More demonstration videos and a full explanation of one legged running can be found in my article ‘one legged hill running and sprinting‘.

One leg hill hopping can be done up to twice a week and incorporated into a 30-45 minute easy run, just as you would incorporate a fartlek run. Run naturally and on an uphill section just start hopping, only do 5 hops on one leg before changing legs. Repeat and then continue running freely. Your heart rate will rise and it will take a while to recover. Ensure that you are fully recovered before doing another set.

Key Points:

• Maintain steady running pace between hops, do not stop to rest.
• Try and think of this as one legged running
• Drive with the arms, and the leg will follow
• Never hop on flat sections or down hill

Next time we will look at Wind Sprints for improving cadence.