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By Isaac Leung, Athletic Skills

Hey reader,

I wanted to share a blog on all things plyometrics! Want to know why adding plyometrics in to your coaching or training will add great value to your athletes/clients? See below!

Plyometrics for Sports Coaches: Enhancing Power Across All Sports

Plyometrics, also known as jump training, involves exercises that utilise quick, explosive movements such as jumping, hopping, and bounding to develop muscle power and speed. This type of training leverages the stretch-shortening cycle (SSC) by combining an eccentric phase (muscle lengthening) with a rapid concentric phase (muscle shortening). Plyometric exercises are typically categorised based on the duration of ground contact time during these movements:

1. Fast Plyometrics (≤ 250 milliseconds): Examples include pogo jumps, where the focus is on minimising ground contact time.

2. Slow Plyometrics (≥ 250 milliseconds): These involve movements like broad jumps, where there is no restriction on the contraction duration.

Plyometrics are essential for athletes across all sports, as they help build explosive power, enhance agility, and improve overall athletic performance. They also develop the ability to absorb force during landing, a critical component in injury prevention. They are also great for general population in weight loss or strength training.

The Benefits of Plyometrics for Athletes

Plyometric training offers numerous advantages for athletes in various sports, including:

• Power: Developing the ability to generate force quickly is crucial for activities like jumping, sprinting, and pushing off in various sports contexts.

• Speed: Plyometrics enhance rapid movement capabilities, vital for sports requiring quick acceleration and deceleration.

• Agility: The ability to change direction swiftly and effectively is improved through plyometric exercises, which are crucial in many team sports.

• Movement Competency: Learning to jump and land safely helps prevent injuries, improving an athlete's ability to handle high forces during competition.

• Balance: Exercises that involve unilateral movements or rapid changes in direction enhance an athlete's stability and proprioception, important for maintaining control during dynamic activities.

Additionally, plyometric training can help prevent injuries, particularly to joints and tendons. Strengthening these areas helps the body better withstand the stresses of high-intensity sports activities. For example, proper plyometric training can enhance neuromuscular control, reducing the risk of injuries like ACL tears.

Plyometric Training Frequency

The appropriate frequency of plyometric workouts depends on several factors, including the athlete's training schedule, sport-specific demands, and overall physical condition. Plyometric volume is often measured by the number of foot contacts per session:

• Low Volume: Approximately 50-foot contacts per session, suitable for beginners or low-intensity exercises.

• High Volume: 200+ foot contacts, appropriate for more advanced athletes or those engaging in lower intensity exercises like skipping.

During the preseason, athletes can focus on plyometrics to build power, speed, and movement competency, preparing their bodies for the rigors of the upcoming season. General recommendations for plyometric training frequency are 2-3 times per week, with at least one rest day between sessions to allow for recovery. Plyometrics can be integrated with strength training for comprehensive athletic development.

Five Plyometric Exercises for At-Home Training

Here are five plyometric exercises that athletes can perform at home to improve their power and agility:

1. Countermovement Jump: Jump as high as possible following a quick bend and extension of the legs. This exercise improves vertical leap, useful in sports for reaching or blocking.

2. Double Leg and Single Leg Hurdle Jump: Jump over hurdles using both legs or one leg at a time. This builds horizontal power and improves acceleration and landing mechanics.

3. Pogos to Land in Different Positions: Perform quick, repetitive jumps (pogos) and land in varied positions. This enhances quickness and improves reactive strength and ankle stiffness.

4. Skaters: Mimic a skating motion by jumping side to side. This exercise develops lateral power and improves balance and coordination.

5. Drop Jump: Step off a box and immediately jump upon landing, focusing on minimizing ground contact time. This exercise is great for enhancing reactivity and explosive power.

The Importance of Warming Up and Cooling Down

Pre-exercise Activation: Warming up before plyometric exercises is crucial to prepare the muscles and joints for high-intensity activity. A proper warm-up should follow the RAMP protocol (Raise, Activate, Mobilize, Potentiate) to gradually increase heart rate, activate key muscles, and enhance joint mobility.

Cooldown: After a plyometric session, a proper cooldown helps reduce muscle soreness, accelerates recovery, and improves flexibility. Stretching and light exercises are beneficial to gradually bring the heart rate down and relax the muscles.

Always consult with a coach or trainer to ensure proper technique and safety when performing plyometric exercises, especially when starting out or increasing intensity. Prioritize correct form to maximize benefits and minimize injury risks.

Be an Elite Coach:

Plyometric training could be delivered a great warm up to get your athletes primed for high intense technical session whilst working on their movement technique.

Also you could offer a plyometric session on top of your current coaching and have some fun delivering some extra sessions whilst earning some more!

Build Elite Athletes:

Plyometrics needs to be done from an early age but what that may look like for each age group will vary. All the components plyometrics develops are vital to build a robust elite athlete so take time to read this article and put the learnings in to action!

Click here to see a free short 5 minute video on my top 3 exercises I would coach youth athletes. (clue, jumping and landing is in that ;))

Reply with any questions you have on plyometrics and how this may fit in to your training! Also if you want to know more about any S&C!

Speak soon

Isaac

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