Here I chat about the spectrum of plyometric exercises, variability, team sports, coordination and interconnectedness of training means, and more.

1. {
“Plyometrics”
Elements, Theory and Practical Uses for Track and
Field (and Team Sport) Athletes

2. Introduction

3. Influences

4. Where I’ve been

5. Where I’m going

6.  “Plyometrics” were initially called “shock
training”, as they generally referred to depth
jumps, and similar, intense jump exercises.
 Brought to America in the 1960’s
 A term broadly mis-used by fitness gurus (it
sounds cool, and has athletic implications), and
mis-understood by coaches (do it, and you’ll
jump higher!)
Plyo…. What?

7.  Technically, anything that
trains/overloads the stretch
shortening cycle. This is a very
broad and complex definition.
Even walking could be “plyometric”
for some populations.
 To overload the stretch shortening
cycle for athletes, you have to
understand the nature of overload!
What are some examples of plyometric
exercises? (the real ones)

8. Ranking of Plyometric Intensities
Altitude Drop
Depth Jump
Drop Jump
Multi Jumps (Standing Triple Jump)
Maximal Multi Response Jumps (Hurdle Hops)
Sprinting/Hurdling
Shot Throws and Multi Throws
Submaximal Multi Response Jumps
Skipping (Begin “Vibration” Level)
Hopscotch/Rudiment
Jump Rope
Jogging
Race Walking
A spectrum of overload

9. Plyometrics…. Incognito

10. Plyometrics….incognito!

11. Plyometrics…. Incognito,
cont.
Plyometric training, strength training, speed training
are NOT separate motor qualities. According to Frans Bosch:
“Speed, stamina and coordination may be so closely linked that
No clear, generally applicable training strategy can be devised on
the basis of distinctions between basic motor properties.

12.  Plyometrics are the “icing on the cake” of a
good, well rounded program.
 High drops yield extreme levels of muscle
activation and CNS output, as well as increased
chance of joint micro-trauma
 Keep the ratio of speed to high force work in
favor of speed (5/1)
Speed is the base

13.  Muscular/Tendon
 Reflexive (proprioceptive)
 Motor Learning (variability!)
Three Types of Overload

14.  Plyometrics that are useful enough for overload
for most athletes with a few years of training
experience
 Depth Jump
 Drop Jump (speed contact version of depth
jump)
 Altitude Drop
 Hurdle Hops, Double/Single Leg (maximal)
 Combinations (variability)
Standard Overload
Plyometrics (Vertical)

15.  https://www.youtube.com/watch?v=ApR1jyB1o
1
 Football
 https://www.youtube.com/watch?v=h3Sz4w-
YLgA
 Target
 https://www.youtube.com/watch?v=J_uYlYL8E
40
 hurdle
Depth Jump Videos

16.  Stand on a scale and perform a squat, it might say
400-600lb during the reversal of the movement
 Stand on top of a 36” box, and drop down onto a
scale. For a peak moment in time, that scale will
read 1000lb, or more!
 It’s all a function of overload (especially eccentric)!
 Depth jumps provide an overload that is evenly
distributed through the legs, spine, trunk and limbs,
where barbell training does not evenly distribute
forces (higher % on the spine)
 Barbells are playing checkers, while depth jumps
play chess, as far as jumping is concerned
Anatomy of the Depth
Jump: The Foundational
Plyometric

17.  The eccentric portion of muscle
loading can store 140-160% of the
forces that can be displayed in the
concentric portion.
 Much of the muscle action during
plyometrics is “explosive-isometric”.
This is an important consideration in
light of muscle coordination and
exercise selection.
 The concentric (up) portion of a jump
is made in the quality of the eccentric
portion.
 Note the landing (grass!)
It’s all about the Eccentrics!

18.  Depth jumps are great because:
 You can fine tune the nature of the overload (12”
box vs. 48” box)
 You can fine tune the projection angle of the drop
(angle you fall at, and angle you jump at)
 You can fine tune the outcome goal, which gives
a huge sensorimotor boost to the task, and
improves power output
 There is no other plyometric where this possibility
exists with as much flexibility
Depth Jump/Drop Jump

19. Advanced and Beginner
Depth Jumps (heel strike)

20.  I use it early to teach depth jumping
 I would call that, depth drop
 Higher intensity = Altitude drops
 Recommended for max recruitment
 I like dynamic versions
 Too much landing segments things
 Mature and ready athletes
 “Nitrous Boost”
Altitude Drop

21.  Longer in ground contact time
 Can actually have more transfer to two leg
jumps off the run due to this nature
 More of a GPP exercise for track jumps, moreso
than an SPP exercise
 Build the “explode” quality (reversal power)
 Do them over a hurdle!!
Single Leg Depth Jumps?

22.  Great for building motor skills and the
neuromuscular skill of “drive”
 Can teach jumping from an overspeed
perspective
 Great in use with French Contrast methods
 Build finishing power
 Great early progression
 https://www.youtube.com/watch?v=THkJzgjueI
g
Assisted Jumps

23.  Kinematic and kinetic variations among three
depth jump conditions in male NCAA division
III athletes
 Compared three types of depth jumps: control,
hurdle, and to vertec
 Hurdle and vertec groups jumped higher
 Hurdle group decreased GCT by 25%
 Decreased GCT was from decreased knee bend,
and increased force in hips and ankles.
 Vertec group jumped higher because of increased
knee bend and torque moment in knees.
An interesting research
study

24.  Football Season  Acceleration
 Basketball Season  “Force” Plyometrics
 Track Season “Speed” Plyometrics
High school
“periodization”

25.  DJ to hurdle jump
 2 hurdle hops to high hurdle hop
 DJ to long jump/triple jump
Measurement! What you
measure you improve
Your body is either measuring, or solving a motor/movement
puzzle… if you want to get better

26.  Multi Jumps (Standing Triple Jump)
 Bounds from various run-ins (TJ)
 Depth jump to long jump/triple jump
 Maximal shot throws for distance
Standard Overload
Plyometrics (Horizontal)

27.  https://www.youtube.com/watch?v=eTI4JyVzf7
U
 Auburn football
Bounding Complex

28.  The body needs variability not to….
explode.
 Variations in the plant. Similarities in
the finish!
 Dunk training is a sensorimotor
orchestra for track jumpers, along
with teaching lots of fluctuation in
plant type, but similar finishes
(attractors)
Motor Learning Overload

29.  Long jumpers were assigned
into two groups: Jump as far as
possible, and jump for various
distances each jump.
 The group that jumped for
various distances on the
spectrum actually jumped
farther in the end. The path of
their CNS was broader than the
group that only attempted
maximal efforts!
Rewzon’s Long Jump
Study

30. The CNS needs variation
to assess all the
possibilities of movement
in-between known skills

31.  “Repetition without Repetition” Bernstein
 “We do not learn by constantly repeating the
same solution to a movement problem, but by
constantly solving a new movement problem”
Bernstein in Strength Training and
Coordination
 Use an array of explosive coordination efforts to
build your jumping ability: depth jumps,
standing triple, overhead shot, 10m fly.
 Apply sport movements to depth jump outcomes
 Basketball layup/dunk concept, applied to jumps
Repetition without
repetition

32. The “path” of the CNS
Team sport anecdotes: Transition of bball to track

33.  Variable Bounding
 Variable box to box jumps
 Variable hurdle jumps
 Just go play a sport for 30-45 min (and don’t get
hurt!)
In practice

34.  Track athletes on average, need more
variability in their plyometric training (after a
while)
 Team sport athletes need to keep their
plyometric training simpler (quality! Single
responses). Need more overload.
The issue of variability

35. Time Frame Specific Jumps Shock Plyos Variable Jumps
Early Qualitative (low)Outcome Games
Mid Short-Med
Approach
(Outcome)
(high)Outcome Structured
Late Full Approach,
Variable
Quantitative Maintain
Seasonal Progressions

36.  Speed/Acceleration (100-250m)
 Measured Multi-Jumps (STJ x3 reps)
 Varied Specific Jumps (x10 reps)
 “Specific” Specific Jumps (x10-15)
 Depth Jump over Hurdle (x10)
 Bound Complex (1x20m) OR
 Shot Throws (x5-10)
Sample Training Days

37.  Acceleration/Sprint-Float (200-300m)
 Multi-Jumps (STJ x 3-5)
 Jump variations/box drills (x10-15)
 Specific Jump work (x6-10)
 Hurdle Hops (spaced 5-6’) (5x4)
 Variable Bounding (x50-100m)
 Shot Throws (x5-10)
Sample Training Days

38.  https://www.youtube.com/watch?v=uHGz3Li2c
v4
Russian Video

39.  Jump Training for All Sports. Starzynski
 “The Science of Jumping” Tom Butler
 Periodization Training for Sport: Bompa
 Strength Training and Coordination: An
Integrative Approach. Bosch
 Special Strength Manual for Coaches:
Verkhoshansky
 Vertical Ignition, 1st Edition (get 20% off, code
is “incognito”)
Recommended Reading