Plyometrics – Part II
Key Plyometric Exercises
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.