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One of the most popular training methods to improve speed, power and jumping ability is plyometrics. For
high school and college athletes, most coaches use lower and upper body plyometrics. But to give
athletes a head start, many coaches are using plyometrics with kids in middle school and grade school. Is
this wise?
Before answering that question, lets first look at the big picture and examine how our physical education
system is doing in improving the physical and athletic fitness of our young people. The picture isnt pretty:
The number of injuries that occurred in physical education classes between 1977 and 2007 increased by
150 percent, according to a study published in the September 2009 issue of Pediatrics. Whats more, 52
percent of those injuries happened to middle school children in fact, the number of head injuries
doubled in children of ages 5-10 years!
One of the primary purposes of physical education is to learn basic movement skills such as running and
jumping. From these general skills, the individual can move to more complex and specific skills that occur
in sports. The failure of the schools to teach these skills is indicated by the aforementioned study, which
reported that 70 percent of the injuries occurred in the major sports such as basketball, football and
soccer. For parents who are thinking of giving their son a head start on an NFL career by signing him up
for peewee football, a better idea is to help him develop into an athlete first.
Physical education should be approached like the study of mathematics you must master one skill
before proceeding to the next. This means that PE teachers must avoid the temptation to allow students
to skip basic skill sets as they move through the curriculum. As with a math student needing extra tutoring
to master a skill set, coaches should give these kids the extra attention they need to learn how to properly
run, jump, tumble, kick and throw.
Making this problem increasingly difficult to fix is the situation that schools are facing with budget cuts.
With less money, administrators often force PE teachers to deal with classes larger than they can
adequately supervise; they may resort to reducing the length and number of PE classes and to allowing
emergency certifications that enable them to hire coaches who are not as qualified as certified PE
teachers but who will work for less. Let me give you an example.
One of my colleagues did volunteer work as a strength coach for a local school in his area that was
having financial difficulties. Each weight training class had only one instructor, but the principal said that
the minimum number of kids in each class had to be 65 students. Having only one PE teacher for 65
young men and women is absurd. To make a bad situation worse, the weight room was only about 800
square feet an accident just waiting to happen! If these are the conditions young people are forced to
deal with, parents need to band together to find ways to increase funding for the school to have adequate
facilities and supervision.
With that background, lets take a closer look at the risks versus benefits of having young athletes perform
plyometrics.
When a young athlete is ready to perform plyometrics, they should be gradually introduced to each
training cycle and during the highest-intensity phases an athlete may only need to perform 20-40 depth
jumps, twice a week, for maximum benefit. In the 12-week program that Verkhoshansky provided in
Supertraining, he did not prescribe any jumps until the fourth week, and he waited until the sixth week
before prescribing depth jumps. Further, I would have athletes stop performing plyometrics during growth
spurts, because they are especially susceptible to stress fractures during this period.
Plyometrics are effective as an individual training tool, but consider that they are even more effective
when used in conjunction with a sound weight training program. For example, in 1992 the published a
paper on the results of a six-week study on how squats and plyometrics could influence vertical jump
performance. The subjects who had performed only the squat increased their vertical jump 1.3 inches (3.3
centimeters). The subjects who did both squats and plyometrics increased their vertical jump 4.2 inches
(10.7 centimeters)!
Theres no doubt that plyometrics can be a great training method to help develop powerful athletes who
can run faster and jump higher, but when it comes to younger athletes, there are special prerequisites.
With kids, as always, safety comes first