Pioneer Valley Youth Sports and Fitness Institute

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Plyometrics 101

Plyometrics, although not a word recognized by most word processing programs, originates from Latin roots meaning “measurable increase” (Allerheiligen, 1994).  When individuals perform plyometric exercises they are striving to have their muscles reach maximal strength in as minimal amount of time possible. Plyometric exercises require the use of gravity in order to store energy in muscle and then immediately using that potential energy in an opposite reaction, reactive force (e.g. you step off a box, upon landing, you immediately jump) (Allerheiligen, 1994). 

Plyometrics are particularly valuable in sports that require speed-strength, the ability to exert maximal force during high-speed movements, throwing, jumping, and/or swinging movements.

• Track and field jumping
  

• Sprinting
  

• Basketball
  

• Baseball/Softball
  

• Diving
  

• Volleyball
  

• Field Hockey
  

• Golf
  

• Tennis
  

Safety is always the number one concern for any individual participating in a strength and conditioning program. Due to the nature of the forces placed on the body involved when landing on the ground after jumping, one must learn jumping and landing skills before moving onto plyometrics. Gravity, as necessary as it is with plyometric exercises, must be respected. Gravity is a foe to the large athlete, weak athlete, and the young athlete (Boyle, 2004).    

Jumping Action

The athlete should stand with feet hip-width apart, torso open, perform a counter- movement action (e.g. dip or bend at the knees, arms swing back), followed by an explosive movement upwards which emphasizes full extension of the hips, knees, and ankles.   

Landing Position

The athlete should land softly, using the muscles, not the joints, to absorb the forces. The landing position should resemble the counter-movement jumping position, and never be deeper than the half-squat position.

Plyometric drills should conform to a natural progression of basic to complex, low-intensity to high-intensity, and competence being the indicator for advancement.  The volume of a plyometric program should be measured in terms of the number of foot contacts.  Number of foot contacts should be kept low, not to exceed 150 contacts in one week. Changes should be made to intensity, not the number of contacts. It is important to recognize that plyometrics should be included with an overall strength and conditioning program.

To discuss the most basic of all the jumping drills, the box jump, criteria for proper box height, number of sets and foot contacts, or any other questions regarding this article or other sport performance topics, please email Len Haggerty at len@strideshpi.net.    

References

Allerheiligen, W. B. (1994). Speed development and plyometric training. In T. R.

Baechle (Ed.), Essentials of strength training and conditioning (pp. 314-344). Champaign, IL: Human Kinetics.

Boyle, M. (2004). Functional training for sports. Champaign, IL: Human Kinetics.