Philosophy of Plyometric Training
The goal of any athletic training program is to improve the specific physical capacities needed
for that sport. Track & Field athletes need good general strength, speed, specific muscular endurance, and especially
the ability to be explosive, or powerful. That is, athletes must train to exert the greatest amount of strength in the shortest
time possible. Even middle and long distance runners need to possess the ability to respond powerfully to the demands of a
given race.
Fundamentally, Track & Field is a sport of explosive movements. Consider the events
of the sport. All require specific skills, movements, and running to be conducted in very short moments of time. With the
exception of the distance events, the events of Track & Field are inherently power-oriented activities. In the 100 meters,
for example, each foot contact with the ground is completed in a fraction of a second. Even in the longer races, mid-race
surges and finishing kicks demand that the athlete respond quickly and powerfully. A primary objective of training for Track
& Field, then, must be to develop the ability of the individual to perform each event with the optimum degree of explosiveness.
The Physiology of Plyometric Training
The term plyometric, as derived from its Greek roots, means
to increase or augment. Such training has been used systematically in Track & Field by European coaches and athletes for
nearly 25 years, although most American coaches consider it a recent phenomenon. In fact, most of us have been doing some
form of plyometric exercise all our lives. Jumping rope, playing hopscotch, leaping from the front porch, skipping, and bouncing
are all plyometric movements. Understanding the mechanisms, techniques, and proper application of plyometric training, however,
is essential for it to be properly integrated into your own system of training.
Plyometrics are exercises
that aim to develop explosive ability by conditioning the neuromuscular and elastic characteristics of the muscle. Strictly
speaking, plyometric training is a method of training as opposed to a specific set of exercises. One does a certain drill
or exercise in a plyometric manner. While there are certain types of drills and exercises that lend themselves easily to plyometric
training for Track & Field, the key to their usefulness lies in proper execution and application. When done correctly,
plyometrics combine strength and speed by developing the explosive-reactive movements that comprise throwing, sprinting, and
jumping.
The main objective of plyometric training is to produce greater power by training the muscles
to contract more quickly and forcefully from an actively pre-stretched position. The effectiveness of the exercise relies
upon the conditioning of the myotatic, or stretch-reflex, mechanism and the natural elastic
properties of the muscle. Body weight and gravity are used to load elastic tension within the muscles, which is then released
in a muscular contraction much more forceful than normal. Let's put this in simpler terms. When a muscle is stretched quickly,
it tries to protect itself by contracting. This is called an eccentric contraction: a contraction where the muscle is forced
to lengthen even though it is trying to shorten itself. (Try making a muscle with your biceps and then pull your forearm toward
the ground.) The counterpart of this is concentric contraction, where a muscle shortens as it is contracts. This is what is
usually thought of as a muscle contraction. A concentric contraction is much stronger when it is preceded by an eccentric
contraction. In an eccentric contraction, the muscle reacts very powerfully against the rapid stretching. This reaction is
the stretch-reflex.
The strength of the stretch-reflex is a consequence of how fast a muscle is stretched.
When a muscle is stretched quickly, rather than slowly, it is placed under greater tension, storing a greater amount of elastic
energy within the muscle. A fundamental principle of plyometric training is that the muscle needs to be pre-stretched quickly.
The rate of stretch of the muscle is much more important than the degree of stretch. Consider an example. Suppose that your
athletes are doing plyometric exercises in the form of two-legged hopping. To achieve the proper effect, the athletes should
jump, land, and rebound with as little time spent on the ground as possible, as opposed to jumping, landing, and then sinking
in a full squatted position before attempting to perform the rebound hop. When the eccentric contraction is slowed, the stretch-reflex
mechanism is negated and the exercise loses its plyometric quality. Again, the rate of stretch, not the amount of stretch,
is the key to training the muscle plyometrically.
Principles of Plyometric Training
Successfully incorporating
plyometric exercises into training programs for Track & Field athletes requires more than knowing how the muscle is affected
during exercise. The best results are achieved when both coach and athlete understand the role of power in a respective event
and how to integrate and correctly apply plyometrics to an athlete's overall training. Plyometric training requires the same
careful attention, application, and periodization as training for an individual event. Understand that the goal of plyometric
training is to develop the power and explosive ability that is the key to success in nearly all Track & Field events.
In constructing a plyometric regimen, the coach must keep in mind the general and specific principles
of training. Not adhering to these basic tenets leads to poor results and exposes the athlete to a substantial risk of injury.
The universal principles of Track & Field training must be followed in any plyometric program:
Progressive Overload
Specificity
Recovery
Individuality
Variability
Variation is especially important for plyometrics. Research in strength training shows that the muscular system responds best
when the stimulus is varied over time. The neuromuscular system needs to be shocked so that it will be forced into adapting.
With plyometrics, this means doing different types of exercises some days or varying numbers of repetitions and intensity
on others.
Beyond the universal principles of training, there are principles specific to plyometrics.
As a unique form of exercise emphasizing explosive movement from a pre-loaded and pre-stretched position, plyometrics has
its own particular set of considerations to be followed.
BASIC STRENGTH
The overload of
the muscular system by the combination of body weight and gravity requires a basic level of strength to ensure against injury
when performing explosive movements. Opinions vary as to the degree of strength needed. Some authorities suggest that the
most rigorous forms of plyometrics, such as depth jumps and one-legged box jumps, demand that an athlete be able to squat
150-200% of his or her body weight. This standard would not be met by the great majority of high school athletes. Two rules
of thumb apply here. First, athletes should start with the most general and lowest level of plyometric exercises. Low intensity
and limited repetitions are suggested for beginners and younger athletes. The coach must also take the athlete's body weight
into consideration. The same drill will produce more physical stress upon the heavier athlete. In adolescence, strength in
relation to body weight is often poorest among those who are heavier. Second, if the athletes are capable of performing the
exercise explosively with correct technique, their strength is probably adequate for the particular exercise. If they are
not capable of performing the task properly, or execution breaks down after a few repetitions, then the athletes need to develop
greater basic strength before moving on to more advanced drills. This cautionary note is especially appropriate for young
athletes, who are usually in a hurry to do the most advanced work first. Remember, the key to plyometric training is technically
correct, explosive movement. Doing the exercise improperly only subjects the athlete to the threat of injury.
RAPIDITY OF STRETCH
Muscle exerts maximum tension when it is stretched rapidly. Landing after a two-legged hop produces much greater tension in
the quadriceps than simply lowering oneself into a squat from a standing position. The stretch-reflex is utilized best when
the involved muscles are stretched quickly.
RATE VS. DEGREE OF STRETCH
A corollary to the previous observation is that the rate of stretch is more important than the
degree of stretch. It is better that an athlete do a jumping movement in a quick, bouncy manner rather than slowly sinking
to a low squat and then rebounding. Doing jumps slowly is not plyometric and lessens the effect of training.
EXPLOSIVE MOVEMENT
The goal of plyometric training is to increase power. Therefore, the emphasis should be on reacting explosively immediately
upon contract. This is the kinetic moment that you are training. The execution of the exercise should be forceful, but most
importantly, done quickly. No gathering should take place before the explosive response.
TECHNIQUE
With any explosive
movement, proper technique maximizes improvement and reduces the chance of injury. Sound fundamentals are especially important
for younger and less experienced athletes, Correct technique is a good indicator that the athlete is not overstressed by the
exercise.
FATIGUE
Plyometrics are deceptively exhausting to the muscles. The athlete may even feel more energetic near the end of a workout
session than at the beginning. The coach must be aware of the athlete's fatigue. Breakdowns in technique and reduced height
and distances in drills indicate fatigue. This is when the exercise or session should end.
CAUTION WITH PLYOMETRICS
Although plyometric training is generally accepted as a training method, it does have detractors. Because of its ballistic
nature, there is a risk of injury to the athlete. Plyometrics used improperly can easily lead to injury or over- training.
A coach must be especially attentive and careful to ensure that plyometrics are used correctly.
We advocate a conservative approach
to the use of plyometrics for high school athletes. Adolescents are susceptible to a variety of injuries. Most high school
students are still growing, have softer bone structure than adult athletes, and have not yet developed the absolute strength
to handle the more advanced and demanding plyometric drills. Coaches often design programs for their best athletes, forgetting
that the capacity of other team members is much less. Your athletes will not benefit from a regimen that they are unable to
handle. The age, strength, maturity, and weight of the young athlete must be considered in the construction of a plyometric
program.
Good technique is crucial. Demonstrate and dearly explain the proper execution of an exercise before you permit the
athlete to begin. Moreover, explain the concept of plyometrics to your athletes. Let them know what the exercise is doing
to their bodies and how it is making them better athletes.
Plyometric drills should always be done on a soft level surface,
such as grass or padded mats. Concrete, asphalt, or the running track are poor surfaces for such training. Drills should also
be done in supportive shoes with good cushioning. Track spikes and throwing shoes should not be worn.
Extra weight, such
as ankle weights or weighted vests, should never be used. The aim is to be more explosive. Gravity and speed provide the necessary
resistance. Adding weight ruins the plyometric effect by causing the athlete to spend more time on the ground and converts
the exercise into a form of conventional strength training.
Last, begin with general exercises at low intensity. Some athletes
will take a long time to move on to more advanced and specific plyometrics. Some will never get beyond the most general stage.
As a rule, depth jumps (jumps done after dropping from an elevated surface) are discouraged for high school athletes. Any
jumping done from boxes should be done only at low heights (12-18 inches) by stronger and more mature athletes.
Constructing
a Plyometric Training Program
When integrating plyometrics into your overall training program, it is necessary to assess the
fitness of the individual and the events in which he or she participates. The periodization of plyometric training throughout
the season and from year to year should also be considered. To do this, you need to understand the different types of plyometric
exercises and their specific functions.
TYPES OF PLYOMETRIC EXERCISES
There are three general types of plyometric exercises:
rhythm, power, and speed. Each form develops different qualities of the neuromuscular system. As such, some exercises are
better suited to different events. Conversely, some events are served well by all three types of drills.
Rhythm
Plyometrics
Rhythm plyometrics help develop the coordinated movement skills required in Track & Field.
Their primary purpose is to give the athlete greater kinesthetic awareness or body sense, coordination, and rhythm. They promote
general athletic ability. All Track & Field athletes benefit from these drills, but they are especially well-suited for
less mature athletes and those without good natural skills. For example, many young distance runners have undeveloped strength,
rhythm, and coordination. For them, the greatest contribution of plyometric drills is to increase their coordination and sense
of rhythm. Many young athletes have good ability but simply lack some basic movement skills because they are growing rapidly.
Rhythm plyometrics are quite useful in developing correct running mechanics. More important, these drills
give the young athlete an improved sense of physical awareness, how his or her body moves through space. This applies to all
athletes. Rhythm drills for sprinters and hurdlers are crucial to optimal success. Sprinting and hurdling are events where
speed and power are expressed through proper technique and rhythm.
Jumpers, too, need rhythm plyometrics.
Jumping events involve an explosive movement at the end of a controlled run-up. A smooth rhythm enables the athlete to convert
run-up speed into the jump. Even high school throwers need rhythm and coordination. The discus is an event of smooth rhythmic
motion building to an explosive release. And shot putters need to have a sense of rhythm with the feet in order to move across
the throwing circle and land in a solid power position.
Rhythm plyometric exercises also serve as
a bit of physical education. As funding and support for physical education curricula have eroded, many young high school athletes
come to sports programs with poor coordination, movement skills, and basic strength. This fact is particularly applicable
to a Track & Field team, which usually has greater numbers and variety than most other school sports teams.
Rhythm plyometric drills are mostly simple movements done repeatedly. Generally, they involve segments of the movements athletes
use while running, jumping, or throwing. Some common rhythm drills are skipping, running with high knee lift, kicks, running
butt kicks, fast feet running, and cariocas. These drills develop the necessary technique and coordination to let speed and
power be expressed most efficiently.
Power Plyometrics
The primary goal of plyometric training is to increase power. The Track & Field athletes that
need to stress power development most are jumpers and throwers, so their training should utilize a large number of plyometric
drills. Throwers should use power plyometrics for the upper body as well as the lower body.
Although
athletes in all events should use power drills in their training at different points in the season, a coach must bear in mind
that power movements are physically demanding. Sufficient rest is mandatory, both within and between workouts. During the
most competitive part of the season, these exercises should be tapered down. Power exercises for distance runners need to
be closely monitored to avoid overtraining during high volume periods.
Power plyometrics emphasize
the simultaneous application of maximum strength and quickness. The focus of movement is explosiveness. When doing jump repetitions,
for example, the objective is to perform a set of jumps at high intensity, not to continue repetitions past the point of fatigue.
Although plyometric training can be used for such purposes, the goal of power drills is not endurance. Explosiveness is greatest
when the muscle is warmed and rested. Do a given exercise only to the point where performance declines. It is better to do
an extra set of an exercise than to add repetitions that are not done powerfully. Power plyometric drills include a variety
of jumping movements ---- hops, bounds, single jumps, and leaps. Upper body exercises include medicine ball throws, pendulum
throws, and push- ups. Depth jumps and box jumps are advanced plyometrics, but are risky for most high school athletes.
Speed Plyometrics
Speed plyometrics emphasize the speed component of training. The over- load principle is satisfied in the form of increased
speed rather than force. In other words, movements are performed significantly faster than normal. The objective of speed-assisted,
or over-speed, training is to force the neuromuscular system to respond more quickly to a stimulus. The accelerated time frame
of the action overloads the system, creating faster than normal response. This training effect then carries over into increased
event speed.
Speed exercises obviously apply to sprint and hurdle events. Maximizing running speed
is the key to success in these events. Jumpers, too, rely heavily on sprint speed, most notably long jumpers and pole vaulters.
Throwers benefit from speed training through improvements in general quickness. Speed plyometrics for distance runners is
beneficial, but one should remember to coach them to be fast distance runners, not sprinters. The focus should be running
mechanics as opposed to sprint speed. Many of these drills will be the same as those done for rhythmic development, stressing
maximum quickness. Fast skips, arm swings, and butt kicks are a few examples.
Using Plyometrics for Power Endurance
Although the primary goal of plyometrics is to develop explosiveness, athletes also gain by training for power-endurance.
Long sprinters and those who compete in multiple events need to develop the capacity to be explosive repeatedly. Further,
all athletes gain from building a foundation of strength and sub-maximal power. Such preparation prevents injuries and allows
for greater intensity and quality in training.
Generally, power plyometrics should be performed with
4-8 repetitions at maximal effort. Exceeding that number diminishes the specificity of the exercise for explosiveness. With
a greater number of repetitions, however, a power-endurance effect is achieved. It is not too unlike speed-endurance running
for sprinters and middle-distance runners. Where sprinters train to maintain speed over distance, athletes can also train
to be powerful over time. Repetitions from 8 to 20 or more and distances from 40 to 150m fall in the endurance category.
There are other benefits to the use of plyometrics for power-endurance. Multiple repetitions of low stress
exercises often serve as a good introduction to plyometric training. Young athletes can learn the jumping movements and techniques
more easily when they can focus solely on the movement without having to concentrate on the explosive element. The conditioning
effect of these multiple repetitions also builds strength in your athletes and prevents injury as the intensity of the exercise
increases. Finally, as a practical consideration for the high school coach, somewhat less supervision is needed to accommodate
a fairly large portion of your team.
INDIVIDUAL PLYOMETRIC EXERCISES
As with any training program, there is no single regimen of
plyometric exercise which will guarantee optimum performance from your athletes. The particular exercise is often much less
important than how it is executed. In fact, the same basic movement performed differently can develop rhythm, power, or speed.
Consider skipping, for example. Remember, the successful application of plyometrics hinges on properly training the stretch
reflex and elastic qualities of the muscles involved. The emphasis is upon explosive reaction in response to the active loading
of the muscle.
Many exercises can be made plyometric. Many coaches will discover a drill that seems
especially well suited to their athletes, facilities, and environment. The following listing and description of various plyometric
exercises is not intended to be exhaustive. These drills are strongly recommended, however, and should be more than adequate
for high school athletes.
Rhythm Plyometrics Drills
Rhythm Skipping
High Knee Running
Butt Kicks
Jumping Rope
Ankle Bounces
Skipping Kicks
Running Kicks
Cariocas
Crossover Steps
Rhythm Bounds
Rhythm Jumping
Rhythm Jump Run-Ups
POWER PLYOMETRIC DRILLS
A Note on Power Plyometric Drills. Power exercises are the bulk of what is commonly called plyometrics.
They involve explosive movement with high levels of intensity and effort. When introducing power drills to athletes, the coach
must take great care to avoid injury. This is especially true with younger and less developed athletes. Do not force the athlete
to do power exercises that they cannot perform correctly. Two general rules apply when determining the fitness of an athlete
for a particular exercise. One, the athlete should be able to perform the drill properly as rhythm drill first. Two, the athlete
should be able to maintain correct technique when the drill is performed as a power exercise. Improper execution is a strong
signal that the athlete is not yet prepared for a given power plyometric exercise.
Lower Body
Upper Body
Power Push-Ups
Wheelbarrow Walks
Medicine Ball Throws
Twist Tosses
FROM:
AAF/CIF COACHING MANUAL
