4/10/18

Leaps, Landings and Lunacy:

An Applied Overview of Plyometrics

PLYOMETRICS
Brett Bartholomew MS.ED, CSCS*D, RSCC*D

FROM LEAPS & LANDINGS TO LUNACY

BRETT BARTHOLOMEW, MS. ED, CSCS*D, RSCC*D

OBJECTIVES

• List the primary components of plyometrics

• Iden4fy and describe sub-components within the three primary

components of plyometrics

• Describe the performance and injury preven4on benefits associated

with plyometrics

• Iden4fy and design effec4ve plyometric programming rela4ve to

individual differences and session demands.

HOUSEKEEPING

“If you can’t explain it to a six year old, you don’t understand it
yourself.”

-Albert Einstein

1
 4/10/18

PAYING HOMAGE TO THE GREATS

DEFINING PLYOMETRICS

• ‘Shock-method’ was first proposed by Dr. Yuri Verkhoshansky and

popularized through the use of ‘depth/drop jumps’

• The term PLYOMETRICS was later proposed by western track coach Fred
Wilt
• Verkoshansky has stated that he did not invent plyometrics as they are understood in
the West and that his initial “Shock Method” and plyos as we know them are not the
same thing.

• Plyometrics represent a category of movements that are meant to improve

overall speed-strength qualities.

DEFINING PLYOMETRICS

“Plyometrics
may involve
jumping but not
all jumps are
plyometrics!”

-Dr. Michael Yessis

2
 4/10/18

TD HE FE ISNSICN EGC POLSYYOS M

T EEM
TRICS

• Jumping
• Shock Methods
• Rebound Drills
• Some Ballistic Medball Methods

DEFINING PLYOMETRICS

Although some types of

initiations/activities aren’t
technically plyos, they still have
their place in the programming
based progression of athletes.

CONSIDERATIONS

WHAT SHOULD WE CONSIDER WHEN TRYING TO

BRIDGE THE GAP FROM THE “RACK” TO THE TRACK?

STRENGTH DEMANDS SPEED DEMANDS SPORT DEMANDS

3
 4/10/18

STRETCH SHORTENING CYCLE

RAPID MUSCLE LENGTHENING

RAPID MUSCLE SHORTENING

SSC OPTIMIZES THE USE OF THE STRETCH REFLEX AND STORED ELASTIC
ENERGY (ELASTIC-REACTIVE PROPERTIES).

MECHANISMS OF THE SSC

MECHANISMS OF THE SSC

Turner, A.N. & Jeffreys, I. (2010).

4
 4/10/18

D I F F E R E N T L I M B S… S A M E S C I E N C E

Use Responsibly and

Screen Thoroughly

DEFINING PLYOMETRICS

In true plyometric activities, most of the stretching

and shortening takes place in the tendons..

NOT THE MUSCLES.

PROGRAMMING COMPONENTS

MOVEMENT DIRECTION INITIATION

Based on the dominant motor Based on dominant force vectors Based on the dominant contraction
patterns being taught within the being taught within the following types being taught within the
following movement skill movement skill session. following movement skill session.
session.

5
 4/10/18

MOVEMENT TERMINOLOGY
JUMP HOP BOUND

SAME OPPOSITE
BOTH
FOOT FOOT
FEET

2 FT 2 FT 1 FT 1 FT 1 FT 1 FT
TAKE OFF LANDING TAKE OFF LANDING TAKE OFF LANDING

MOVEMENT:JUMP

MOVEMENT:HOP

6
 4/10/18

MOVEMENT:BOUND

DIRECTION

LINEAR LATERAL ROTATIONAL

DIRECTION:LINEAR

7
 4/10/18

DIRECTION:LATERAL

DIRECTION:ROTATIONAL

INITIATION
NON–COUNTER COUNTER DOUBLE DEPTH
CONTINUOUS
MOVEMENT MOVEMENT CONTACT JUMP

ECCENTRIC + CONCENTRIC
CONCENTRIC ONLY ECC CON ECCENTRIC + CONCENTRIC

+ FROM
HEIGHT

SHORT
GROUND CONTACT MULTIPLE REPS ECCENTRIC + CONCENTRIC

NO LENGTHENING LENGTHENING LENGTHENING

MULTIPLE SSC
LENGTHENING PRIOR TO AN PRECEDED BY PRECEDED BY
REPETITIONS
ACTION PRIOR IMMEDIATE RAPID GROUND DROP FROM BOX
LINKED CLOSELY
TO SHORTENING SHORTENING CONTACT, & FOLLOWED BY
TOGETHER
ACTION FOLLOWED BY SSC SSC

8
 4/10/18

OPTIMIZING TRANSFER
PERFORMANCE ENHANCEMENT

PLYOMETRICS: WHAT IS THE GOAL?

Apply optimal force (strength) and velocity (speed) in the

correct direction within the shortest time (efficiency).

SPEAKING OF STRENGTH, SPEED & EFFICIENCY…

9
 4/10/18

SPEAKING OF STRENGTH, SPEED & EFFICIENCY…

• IMPROVED SPRINT TIMES (5 TO 40 M)

• INCREASES MAXIMAL MUSCLE STRENGTH AND POWER

• INJURY PREVENTION MEASURES

• DECREASED GROUND REACTION FORCES

• MPROVED HAMSTRING TO QUADRICEPS RATIOS.

PERFORMANCE BENEFITS

• Increased explosive strength due to improved rate of force

development (RFD).

• Increased reactive strength due to greater storage and reutilization of

elastic energy.

• Improved ability to transfer force through the joints and minimize

energy leaks while maximizing kinetic linking elements.

(Aagaard at al., 2002, Komi, 2003 and Turner and Jeffreys, 2010)

PERFORMANCE BENEFITS
MOVEMENTS UTILIZING THE SSC HAVE BEEN SHOWN TO INCREASE
PERFORMANCE BY

≥10-15%
COMPARED TO THOSE THAT DO NOT.

SSC IS THE MECHANISM WHICH UNDERPINS THE PERFORMANCE ENHANCING BENEFIT OF PLYOMETRICS

10
 4/10/18

FORCE–VELOCITY RELATIONSHIP

FORCE–VELOCITY RELATIONSHIP

FORCE–VELOCITY RELATIONSHIP

11
 4/10/18

FORCE–VELOCITY RELATIONSHIP

MAX
STRENGTH
≥ 3 0 0 ms

FORCE–VELOCITY RELATIONSHIP

MAX
STRENGTH
SPEED
STRENGTH
< 2 5 0 ms

FORCE–VELOCITY RELATIONSHIP

MAX
STRENGTH
SPEED
STRENGTH
MAX VELOCITY
<1 0 0 ms

12
 4/10/18

RATE OF FORCE DEVELOPMENT

RATE OF FORCE DEVELOPMENT

RATE OF FORCE DEVELOPMENT

13
 4/10/18

RATE OF FORCE DEVELOPMENT

OPTIMIZING TRANSFER
MANAGEMENT OF INJURY RISK

T O U G H E N U P..

Decrease risk of injury

through increased tolerance
to stretch loads at various
speeds, initiations and
vectors.

14
 4/10/18

P L Y O M E T R I C S : P R O T E C T I V E?

P L Y O M E T R I C S : P R O T E C T I V E?

W H E N D O N E R I G H T….

• Design
• Females: N=18 underwent 8 weeks
of plyometrics training and N=18
acted as a control and did no
physical activity.
• Results
• The plyometric group improved hop
based performance measures while
improving lower limb kinematics
during single leg movement.
(Baldon et al., 2014)

Plyometrics have been shown to improve performance factors while decreasing biomechanical risk factors
associated with ACL tears.

15
 4/10/18

INJURY RISK MANAGEMENT BENEFITS

• Injuries primarily occur during unexpected over-lengthening of

muscle/ligaments during landing and deceleration tasks

• Many of these injuries occur when an athlete finds themselves in a

position for which they do not have a robust motor response or
adequate strength/tissue tolerance.

• Plyometrics improve an athlete’s ability to handle rapid stretch loads

and supports enhanced coordination of movement during reaction
and rapid change of direction tasks

(Myer et al., 2008, Turner & Jeffreys, 2010 and Wilson & Flanagan, 2008)
)

INJURY RISK MANAGEMENT BENEFITS

A 2012 Meta-Analysis showed that
males and females involved in
neuromuscular based ACL prevention
programs including plyometrics have a
significant reduction in ACL tears.

(M: 85%; F: 52%)

(Sadoghi et al., 2012)

W H E N D O N E R I G H T…

16
 4/10/18

W H E N D O N E I N C O R R E C T L Y…

W H E N D O N E I N C O R R E C T L Y…

INAPPROPRIATE EXPOSURE

17
 4/10/18

“T H E S M A R T M O N E Y I S I N T H E G R O U N D.”

“T H E S M A R T M O N E Y I S I N T H E G R O U N D”

“T H E S M A R T M O N E Y I S I N T H E G R O U N D.”

18
 4/10/18

D O N ‘ T M I S S T H E O B V I O U S S T U F F…

OPTIMAL EXPRESSION REQUIRES

OPTIMIZED ABSORPTION

PROGRAMMING CONSIDERATIONS
METHODS

INTENSITY

VOLUME

FREQUENCY

19
 4/10/18

FREQUENCY, VOLUME , INTENSITY

FREQUENCY VOLUME INTENSITY MOVEMENTS

Weekly: x2 Sets/Reps:
Contacts: Movements: 3-5
(15-20min) 2-3sets/4-6reps
40-60/session Directions: 1-2
Focus: Rest Set/Session:
Total: ≤120/wk 1-3min/72hrs Initiations: 2-3
Speed-Strength

Sets/Reps:
Weekly: 4x Contacts: Movements: 2-3
1-2sets/4-6reps
(5-15min) 20-30/session Directions: 1-2
Rest Set/Session:
Focus: AcXvaXon Total: ≤ 120/wk 1-2min/24hrs Initiations: 2-3

PRESCRIPTION

“THE OPTIMAL DOSE FOR ATHLETIC

ENHANCEMENTS HAS NOT BEEN
CONSISTENTLY IDENTIFIED.”

METHODS:SEQUENCING TRANSFER

REALIZATION

DEVELOPMENT
• ADVANCED EXER..

FOUNDATION • HYBRID INITIATION

• MAX. EFFORT
• SHORT CONTACT TIMES • RSI FEEDBACK
+ HEIGHT
• HIGH INTENSITY
• SHORT CONTACT TIMES
• RSI FEEDBACK
• MODERATE INTENSITY

• LANDINGS
• JUMP & HOPS
• TECHNIQUE

20
 4/10/18

METHODS:EXERCISE SELECTION

HIGH INTENSITY

DROP JUMPS & TRANSITIONAL

PLYOS
MODERATE INTENSITY
CONT HURDLE, TUCK & PIKE
JUMPS

COUNTERMOVEMENT JUMPS
LOW INTENSITY
CONCENTRIC JUMPS

LANDING
MECHANICS

METHODS:EXERCISE SELECTION
PLYOS: Linear Movement Skills PLYOS: Multi- Movement Skills

Novice Athlete (4x per week) Advanced Athlete (2x per week)

Movement 1: Movement 1:
-JUMP: BOX, CM -LATERAL JUMP: CONT, HURDLE
-2 x 5 repetitions -2x5 ea

Movement 2: Movement 2:
-LINEAR HOP: NCM -45 DEGREE HOP, CM, HURDLE
-2x5 ea -1 x 5 repetitions each

Movement 3:
Movement 3: -45 DEGREE BOUND (QUICK/STICK)
-LINEAR BOUND: NCM -2x3 ea
-1x5 ea
Total Contacts: 54
Total Contacts: 30

PLYOMETRICS:GUIDELINES

• MOVEMENT (Jump à Hop à Bound)

• **More stable to less stable**

• DIRECTION (Linear à Lateral à 45 DEG à Rotational)

• General to specific (vertical to horizontal)

• INITIATION (NCM à CM à DC à Continuous à Depth Jumps)

• Low force to high force (progression & continuum)

• EQUIPMENT (Low Box à Ground à Hurdle à High Box)

• Low force to high force

*EXCEPTION: ADVANCED TRAINEES MAY START SINGLE LEG -> DOUBLE LEG DUE TO SPEED OF
MOVEMENT/TRANSFER QUALITIES

(Myer et al., 2008, Turner & Jeffreys, 2010 and Wilson & Flanagan, 2008)
)

21
 4/10/18

MONITORING OPTIONS

• Contact Mats • Interns

• Force Plates • Eyes

• Notebook
• Vertec

• Chalk/Hand

(Myer et al., 2008, Turner & Jeffreys, 2010 and Wilson & Flanagan, 2008)
)

REACTIVE STRENGTH INDEX

• RSI can be considered a

measure of “explosiveness”

• Can be increased by
increasing jump height,
decreasing ground contact
Ome, or both.

(Flanagan & Comyns, 2008)

REACTIVE STRENGTH INDEX

(Flanagan & Comyns, 2008)

22
 4/10/18

REACTIVE STRENGTH INDEX

(Flanagan & Comyns, 2008)

AVOID/MANAGE DECAY

W O R T H R E M E M B E R I N G…

23
 4/10/18

Thank You!

ArtOfCoaching.Com

REFERENCES
•Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force
development and neural drive of human skeletal muscle following resistance training. Journal of applied
physiology, 93(4), 1318-1326.
•Blazevich, A. (2011). The Stretch-Shortening Cycle (SSC). Strength and Conditioning: Biological principles and
practical applications, 2.8, 209-221.
•Bobbert, M. F., Gerritsen, K. G., Litjens, M. C., & Van Soest, A. J. (1996). Why is countermovement jump height
greater than squat jump height?.Medicine and science in sports and exercise, 28, 1402-1412.
•Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier Churchill
Livingstone.
•Bosco, C., Montanari, G., Ribacchi, R., Giovenali, P., Latteri, F., Iachelli, G., ... & Saibene, F. (1987). Relationship
between the efficiency of muscular work during jumping and the energetics of running. European journal of
applied physiology and occupational physiology, 56(2), 138-143.
•Cardinale, M., Newton, R., & Nosaka, K. (Eds.). (2011). Strength and conditioning: Biological principles and
practical applications. John Wiley & Sons.
•Carlock, J. M., Smith, S. L., Hartman, M. J., Morris, R. T., Ciroslan, D. A., Pierce, K. C., ... & Stone, M. H. (2004).
The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. The
Journal of Strength & Conditioning Research, 18(3), 534-539.
•Chu, D. (1983). Plyometrics: The link between strength and speed. Strength & Conditioning Journal, 5(2), 20-
21.

REFERENCES
•Chu, D. (1998). Jumping into plyometrics. Human Kinetics.
•Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power. Sports
medicine, 41(1), 17-38.
•de Marche Baldon, R., Lobato, D. F. M., Yoshimatsu, A. P., dos Santos, A. F., Francisco, A. L., Santiago, P. R. P., &
Serrão, F. V. (2014). Effect of Plyometric Training on Lower Limb Biomechanics in Females. Clinical Journal of
Sport Medicine, 24(1), 44-50.
•Hewett, T. E., Ford, K. R., & Myer, G. D. (2006). Anterior cruciate ligament injuries in female athletes Part 2, a
meta-analysis of neuromuscular interventions aimed at injury prevention. The American journal of sports
medicine, 34(3), 490-498.
•Komi, P. V. (2008). Stretch-shortening cycle. Strength and power in sport, 2, 184-202.
•Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British
journal of sports medicine, 41(6), 349-355.
•Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity
plyometric training. Sports medicine, 40(10), 859-895.
•Myer, G. D., Paterno, M. V., Ford, K. R., & Hewett, T. E. (2008). Neuromuscular training techniques to target
deficits before return to sport after anterior cruciate ligament reconstruction. The Journal of Strength &
Conditioning Research, 22(3), 987-1014.
•Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a mixed
methods training strategy. Strength & Conditioning Journal, 16(5), 20-31.

24