LA84 Coaching Education Basic/Intermediate Clinic Introduction to Plyometrics

1. LA84 Coaching Education Basic/Intermediate ClinicIntroduction to Plyometrics When, Why, How and How Much Cameron T. Gary

2. The Term “Plyometric” Defined • Derived from the Greek roots • plethyein, meaning “to increase” • “Plio” = more • “Metric” = measure • Noted track coach Fred Wilt • Credited with being the first American to use this term (circa 1975)

3. More Plyometric History • These methods were used in Soviet bloc countries for several years prior to the 1970s • Notable Names: • Yuri Verkhoshansky – noted Soviet coach and pioneer in the field • Valeri Borzov – Olympic gold medalist sprinter • Probably the one who made Americans realize that things had changed…

4. The Goal of Plyometrics • A form of strength/resistance training • Designed to impart a load on the muscles • Best done with movements consistent with/specific to the athletic skill or event • Intended to have the muscle respond with: • Maximal strength • As quickly as possible

5. What IS a Plyometric movement? • An athletic movement that causes a muscle to quickly stretch while it is trying to shorten • This movement causes a change of direction • Upward • Sideways • It is a two-part movement • The muscle yields so that the skeleton can “load” this imposed excess tension (eccentric) • The muscles then “rebound” reflexively with a stronger than normal (concentric) contraction • Also known as the “myotatic” or Stretch-Shortening Reflex

6. Plyometric Analogy • Stretching a rubber band, then releasing it • Bouncing Ball off of a hard surface

7. Equipment/Surface/Safety Concerns • Bodyweight is generally used • The athlete should wear proper footwear • Sturdy, shock-absorbent soles • NEVER done barefoot! • The landing surface should be forgiving, but not too spongy • The surface should allow good traction – especially if performing horizontal movements • Monitor the number of ground contacts • It is very easy to over-do the volume

8. Basic Concerns • Focus on technical proficiency over volume • It does not benefit the athlete to do the movements incorrectly • Improper technique makes the athlete susceptible to injury • Land with a full foot placement • Slightly toward the balls of the feet • Not heavily on the toes or the heels • Pre-Stretch the Achilles Tendon • Dorsi-Flex the foot

9. What are some examples of Plyometric movements? • Hopping • Skipping • Running • Jumping • Up or down • Horizontal Bounding • “Bouncing” upper body movements • “Dynamic” push-ups • Medicine Ball Catch and Throw, etc.

10. Plyometric movements should be divided into types, based upon intensity • Do not confuse the level of intensity with the ability to cause fatigue • One can become “tired” from skipping rope • One can become “tired” from jogging • However, the perception of fatigue is not always apparent after a series of maximal-effort jumps • This training is neural, as well as physiological • The athlete should be sufficiently rested (between workouts and between sets/reps) to allow for maximal efforts • Many of the dynamics are the same as with quality sprinting

11. Examples of exercises, by intensity level: • Low • Rope skipping • Recreational game playing (hopscotch, etc.) • Jogging • Medium • Running (sub-maximal) • Bounding drills (sub-maximal) • Repetitive sub-maximal sport-specific jumps • Repetitive sub-maximal sport direction changes • High • Maximal effort competition jumping • Maximal effort sprinting • Maximal sport-specific direction changes • Depth Jumping

12. Mere jumping from one spot to another is NOT Plyometric • There must be an instantaneous change in direction • The movements must be done quickly • There must be a reflexive shortening of the muscle • The rate of stretch is highly tied to the effectiveness of a Plyometric movement • It is generally better to stretch the muscle faster than it is to stretch the muscle further • When the degree of stretch is so great that the movement slows, it is better to: • Decrease the degree of stretch until the rate improves • Change the movement to place the athlete into a better position to achieve a faster stretch rate (depth, etc.) • Stop the exercise and resume when the athlete is rested

13. NEVER do Plyometric exercises while carrying heavy loads • Generally it is preferred that bodyweight be used • The focus should be on a ballistic rebound action • Too much weight will slow the athlete’s response, thus negating any positive effects • Light loading may be okay with advanced athletes – under highly specific conditions • Weight Training • Some propose doing weight training prior to plyos • Some propose weight training on days when you don’t do plyos • Most do not recommend weight training after plyos • The fatigue imposed negates the benefit of both exercises • However, that depends on YOUR results with YOUR athletes

14. Simple to Complex • It is better to achieve simple technical proficiency before moving on to advanced movements • It is safer for the athlete • It serves no purpose for the athlete to do more of an improper movement • Keep the volume low and the intensity high • Youth Athletes • 20 – 150 Ground Contacts Per Session • Keep the reps low per set • For horizontal movements • Speed/Power = 50 yards or less per repetition • Power/Endurance = 50 – 200 yards per repetition • Monitor your athlete’s rest intervals in order to achieve the session goals

15. The recommended order of training should be: • Technique • Speed • Power/Strength • Endurance (relative to the event) • This is where many mistakes are made - endurance training is NOT speed training! • Separate your endurance training from your Plyometric or Speed training • It is acceptable to perform tempo endurance training the day after Plyometric training. • More is NOT necessarily better – BETTER is Better! • Focus on QUALITY over quantity

16. Balance the Work • Keep your Plyometric movements at an intensity consistent with the focus of the session • Warm-ups and technical (learning) movements are done sub-maximally • Strength/Speed Development movements are done maximally • If the movement falls below a certain level re: time, distance, reps vs. time, etc. • Give more rest between sets • Stop the exercise and go to something else

17. Recovery Types • Between Sets • Maximal Effort = Maximal Recovery • Sub-maximal effort with sub-maximal recovery = Power Endurance…there IS a place for this • Between Sessions • The athlete generally will need between 48-72 hours in order to recover • Should perform these movements about two to three times a week • Maximal efforts once or maybe twice a week, followed by a tempo session or active rest • Remember – COMPETITIONS are high intensity training exercises.

18. Video Demonstrations • CrossFit Box Jump Variations • Note that some of the exercises are: • Strength Oriented • Ability to move a load • Power Oriented • The movement of a load versus time • Field Drill Demos • Triple Jump Oriented • These are best for • Conditioning • Coordination • Technique

19. Cameron T. Gary www.ctgdevelopment.net 619-895-4699 jumpmaster@ctgdevelopment.net