Plyometrics – What are they, and why and how to program them?

What are Plyometrics?

“Exercises that emphasize rebounding or the ability of the human body to store and release energy.” Think jumping, hopping, and bounding.

Why program Plyometrics?

• To create an intense training stimulus for muscle, bones, and connective tissues.

• To train the capacity and skill of plyometric activity. Capacity refers to your tissues ability to absorb and create force to complete the task at hand and to do so at the required rate and volume. Skill refers to the technique and mechanics required to complete the task at hand.

• Dis-inhibit the neurological “brakes” on an athlete through specific overload. Rhythm is therefore key especially in the “building” phase.

How to Program Plyometrics?

• Plyometrics should be a constant in an athlete’s program. Periodization will depend on the point in the season, but generally will be consistent with power and strength training.

• Programming should be progressive in an off-season period and more constant in an in season period.

• Initially in the building phase the goal should be to increase volume in order to prepare the tissues for higher intensity work to follow.

• In a peaking phase, the emphasis shifts from progression through volume to progression through intensity.

  • As we progress through the training cycle, we want to work from low intensity to high intensity and from higher volume to lower volume.

• In a maintaining phase, volume and intensity is more constant in order to maintain the qualities built in earlier phases.

Building Phase

• Phase 1: Emphasis on lower leg or ankle with secondary focus on landing mechanics for plyometrics involving the knee and hip.

  • Emphasis: Pogo Jumps, Hops, and Bounds in place.

  • Secondary: Depth drop landings double and single leg.

• Phase 2: Emphasis on lower leg or ankle with secondary focus on low intensity plyometrics involving the knee and hip.

  • Emphasis: Pogo Jumps, Hops, and Bounds with linear locomotion (sagittal and frontal plane)

  • Secondary: Squat Jumps, Broad Jumps, Hurdle Hops, Hurdle Bounds. All performed with emphasis on landing mechanics (sticking landing).

• Phase 3: Emphasis on lower leg or ankle with secondary focus on medium intensity plyometrics involving the knee and hip.

  • Emphasis: Pogo Jumps, Hops, and Bounds with multidirectional locomotion (diagonal, rotational)

  • Secondary: Squat Jumps, Broad Jumps, Hurdle Hops, Hurdle Bounds. Performed in a more continuous nature.

In the building phase, the goal is to progressively increase ground contacts, but in many settings we have to also consider other sporting activity. A conservative but effective approach is to increase total volume from 40 contacts twice weekly in phase 1, to 60 twice weekly in phase 2, to 80 twice weekly in phase 3.

Peaking Phase:

• Landing technique and capacity has been introduced in earlier phases (during building phase). In the "peaking phase" it is therefore time to increase intensity. How do we increase intensity?

• Through height of drop and height of jump.

• Always emphasize intent to both minimize ground contact time and maximize jump height.

• Avoid jumping onto boxes because it can encourage excessive hip flexion. We are seeking maximum and violent extension, so why would we encourage the opposite?

• Phase 1: 12-18inch depth drop to vertical and horizontal jump.

• Phase 2: 24-30inch depth drop to vertical and horizontal jump.

• Phase 3: Continuous Hurdle Jumps with progressively increasing heights.

Maintaining Phase:

• In the "maintaining phase" we can use a mix of methods from both of the previous phases, but at a volume that maintains condition.

• “Building Phase” plyometrics can be used constantly throughout the in season by including them in preparation and warmups activities.

• “Peaking Phase” plyometrics can be used constantly throughout the in season by including them as part of complex or contrast sets.

Other Thoughts

• To further individualize plyometric programming, we should consider an athletes force/velocity profile and Reactive Strength Index

  • Plyometrics involving both legs, deeper joint angles, and longer ground contact times would be better suited to someone who needs to improve strength and acceleration, whereas plyometrics involving one leg, shallower joint angles, and shorter ground contact times would be better suited to someone who needs to improve top end velocity.

  • Plyometrics that are more reactive in nature without resistance are better suited to an athlete who needs to improve utilization of the stretch shortening cycle. Examples of these plyometrics would include pogo jumps, depth jumps, and continuous hurdle jumps. Whereas plyometrics that are less reactive in nature and more resisted are better suited to an athlete who needs to improve concentric strength in the jump. Examples of these plyometrics include pause jumps, seated jumps, and resisted jumps.