Plyometrics is a training technique that uses the stored up elastic energy of a muscle to make the contraction more powerful. Using running as an example, the strong muscles in the upper leg are slightly stretched prior to contracting to drive the body forward. As the muscles are slightly stretched, elastic energy is ‘stored’ within them. When the muscles contract, this elastic energy is released, which makes the contraction that much more powerful. Surprisingly, this extra power does not take up much extra energy; in fact it provides more power without any extra effort, and this principle is the same whenever a muscle is stretched prior to a contraction. Any training method that uses this principle to develop power is known as plyometrics.
The key feature of plyometric training is the combined training of the nervous system and the muscular system to allow faster and more powerful changes of direction, training plyometrics can therefore be very beneficial to particular sports players. Examples of these types of movements include moving from down to up when jumping or the switching of leg position during running as described above. By training, it is possible to reduce the time needed to make these changes in direction, which in turn will mean speed and power are increased. It is because of this ability to improve speed and power that this type of training is so beneficial for sprinters, volleyball players, rugby players, basketball players, gymnasts and even football players.
Plyometric training uses a series of exercises, repeated after each other to increase this speed and power. Exercise examples are bounds, hops, jumps, leaps and skips. The major downside with plyometrics is the incredible strain that is put on the muscles and joints. A good warm-up is therefore imperative. Furthermore, for beginners it is worth starting slow and steady rather than jumping straight into the more advanced exercises. Additionally, starting on grass or using gym mats is a good idea until the muscles, joints, tendons and ligaments have had time to make initial adaptations.
Examples of plyometric training
The most important part of any plyometric session is the warm up.
Following this, it is best to start slow and build up, this will allow your muscles to adjust, avoid injuries (such as jumper’s knee/patella tendinitis) and make your gains progressive and therefore longer lasting. At first pick 3 or maybe 4 different plyometric exercises and do 3 sets of 6 repetitions of each exercise, increase this to 3 sets of 8 repetitions, then 3 sets of 10 repetitions. Then add another set of 10 or add another exercise.
Training for purpose
If you are looking at improving a specific aspect for your chosen sport, say a volleyball player and vertical jump height, it is important to measure it prior to starting your plyometric training programme. This will allow comparisons after a set time, say 6 or 8 weeks, of training plyometrics. When the same vertical jump is repeated, a visible gain should be noticed.
Jump to Higher Level
1) Find a higher level or sturdy box about 1 foot to 1 metre high.
2) Stand in front of the box/high level and jump up 2 footed.
3) Land softly on two feet.
4) Step back down (do not jump back down) and repeat.
Lateral Jump to Higher Level
1) Same as above but start next to box/higher level facing either left or right side on to it (not facing it). Jump up and to the side and land on box.
Step down and repeat.
Ensure you train both sides equally.
Multiple Two Footed Low Hurdle Jumps/Bounds
1) Set out some low hurdles, some cones, or even 6 to 8 jumpers in a row with about 1 foot between each.
2) Start 2 footed at one end and jump 2 footed between each to the end. Repeat.
One Legged Same Leg Bounds
1) As above but 1 footed.
One Legged Alternate Leg Bounds
1) As above but switch legs between each hurdle. So take off right, land left, take of the left, land right. Etc.
Lateral Two Footed Hurdle Bounds
1) As above but stand 2 footed side on. Bound both feet sideways, land and repeat. Try not to pause between hurdles.
Two Footed Bounds up Slope
1) Same as 2 footed low hurdle bounds, but this time performed up a relatively steep slope. Start on slight slope and increase over time.
Multiple Two Footed High Hurdle Jumps/Bounds
1) Set out some high hurdles, boxes or something else about 1 to 2 feet high. 6 to 8 of them about 1 foot apart.
2) Start 2 footed at one end and jump 2 footed over each.
NB: If you need to pause in between each hurdle until you are competent then do so. Repeat.
Drop/Depth Jumping
1) Stand on a higher level; either a sturdy box, wooden or plastic, or any higher level of sorts.
2) Start off at 1 foot height and increase over time.
3) Drop (don’t jump) off the higher ground absorb the impact but jump up in the air as soon as you hit the ground.
4) Land safely on the floor.
5) Step back up on to the box and repeat.
Drop Jumps, Jump over Hurdle
1) As above but instead of dropping off and jumping up into the air, drop off and jump over a hurdle or second box.
Two Footed Long Jumps
1) Also called a precision jump.
2) Start on a marked spot and try to jump as far horizontally as possible, but under control.
3) Mark your landing.
4) Repeat and try to beat or at least match your 1st.
One Footed Hop Long Jump
1) As above but 1 footed take off, 2 footed landing. Repeat.
Two Footed On Spot Tuck Jumps
1) Start stood flat on an open piece of ground.
2) Jump straight up in the air, as high as possible bringing knees up to chest.
3) Land on balls of feet and repeat immediately.
4) Try to reduce ground contact time by landing soft on feet and springing into air straight away.
One Foot on Spot Tuck Jumps
1) As above but on 1 foot. Make sure you exercise both legs equally.
One Footed Lateral Jumps
1) As above but instead of jumping straight up, go side to side. From start point to one side, then back to start point.
Exercise both legs equally.
Lunge Jumps
1) Start in an open piece of ground. Stand with one leg around 2 feet further back than the other, standing on the ball of back foot.
2) Keep head up and back straight.
3) Perform a further lunge into the movement, by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically up in the air.
4) Switch feet in the air so that the back foot lands forward and front foot lands back in a mirror image of start position, land softly.
5) Repeat equally for both sides.
Lateral Push Ups
1) Start side ways on to a box or higher platform with your closest foot on top of the box and your furthest foot on the floor.
2) Use the foot on the box to drive up and jump vertically as high as possible.
3) Land on the opposite side on the box, with opposite foot on top of box and foot on box before take off on the floor.
4) Repeat to come back to original position.
5) Exercise both sides equally.
Two Footed Jumps up Steps
1) Find a set of steps.
2) Start at the bottom feet together
3) Jump up the steps keeping feet together
4) At the top turn round run to the bottom and repeat.
Multiple Jumps After Run In
1) Sprint from 1 marked point to another marked point between 3 and 10 metres in distance
2) When you hit the second point take off two footed to jump vertical and horizontal
3) Perform three jumps like this, taking care to land safely each time
4) Stop, walk back and repeat.
Zigzag Bounds
1) Using a marked straight line (such as a car parking space white line).
2) Start on one side, at one end with feet together.
3) Bound forward, but cross over to opposite side.
4) Land and immediately bound forward crossing back to original side
5) Repeat all the way along the length of the line.
6) Turn around and repeat.
Putting Plyometrics into a Programme.
A weekly plyometrics programme may look like:
Day Session
Monday All over body strength (weights) session
Tuesday Plyometrics session
Wednesday Rest
Thursday CV session
Friday All over body strength (weights) session
Saturday Plyometrics session
Sunday Rest
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