by
Bob Myers, Solano College
Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD) Revised: 22 Oct. 04
I Introduction
Plyometrics, also referred to as speed-strength, box drills or multi-jump training is an integral part of a year-round training program. The purpose of this training is the transfer of slow strength, gained in the weight room, to fast strength.
The main concern that arises in this mode of training is what kind of plyos, when and how many? More specifically what kind and how many in each cycle or session? Another important question is what's the correct technique for the different plyometric drills? Should I go for height or for quickness? For speed or distance? How much amortization should I have?
II General Guidelines
The plyometric program must always fit together with your overall training plan. Plyometrics is just one component of a larger picture.
You should always proceed from "general to specific" as you proceed through the yearly cycle.
Progress from low volume to high volume then low intensity to high intensity never having high volume and high intensity during the same cycle of training.
Peak volume of plyometrics come after peak volume of weights in yearly cycle.
Peak intensity occurs right before an athletes physiological peak.
The volume and intensity of plyometrics should match the training background of the athlete!! Many athletes have been hurt by doing too many plyometrics!!
The technique is such that the athlete begins to a muscular contraction before landing!
General Prep. (Off Season) In-Place Jumps (10 plus reps per set)
ankle jumps
back tuck jumps
front tuck jumps
rocket jumps
lateral jumps
bunny hops
single leg tucks
hurdle hops
box drills
Specific Prep. (Pre-Season) Meso-Power(6-10 reps per set)
hops for height
bounds for height or distance
speed hops
speed bounds
straight leg bounds
Competition Prep. and Competition (In-season) Short-End(1-6 reps per set)*
depth jumps
speed hops
curve hops
standing long jumps
standing triple jumps
*These should be very event or sport specific!
Volumetric Considerations (for high level athletes)
In-Place Jumps (low intensity with high volume)250-500 contacts per session with 10 or more reps per set.
Longer Jumps (low intensity with high volume) Recorded in horizontal distance with a recommended volume of 40-100 meters per rep and 600-2,000 meters per session. These are mainly for runners and horizontal jumpers, like long and triple jumpers where horizontal jumping ability is more important than vertical.
Meso-Power Jumps (higher intensity than in-place jumps 150-350 contacts per session with 6-10 contacts per set. These are mainly for vertical jumpers,
i.e. basketball, volleyball, high jump, etc.
Meso-Endurance Jumps (the same volume and intensity as meso-power jumps) measured in meters or yards and measured in horizontal distance, not the number of contacts. Recommended 20-40 meters per rep. Recommended volume 400-1200m per session.
Short-End Jumps (high intensity and low volume) Recommended 1-5 contacts per set with 100-300 contacts per session.