Plyometrics

Speed and strength are integral components of fitness found in varying degrees in
virtually all athletic movements. Simply put the combination of speed and strength is
power. For many years, coaches and athletes have sought to improve power in order to
enhance performance. Throughout this century and no doubt long before, jumping,
bounding and hopping exercises have been used in various ways to enhance athletic
performance. In recent years, this distinct method of training for power or explosiveness
has been termed plyometrics. Whatever the origins of the word the term is used to
describe the method of training that seeks to enhance the explosive reaction of the
individual through powerful muscular contractions because of rapid eccentric
contractions.
Muscle Mechanism
The maximum force that a muscle can develop is attained during a rapid eccentric
contraction. However, it should be realised that muscles seldom perform one type of
contraction in isolation during athletic movements. When a concentric contraction occurs
(muscle shortens) immediately following an eccentric contraction (muscle lengthens)
then the force generated can be dramatically increased. If a muscle is stretched, much of
the energy required to stretch it is lost as heat, but some of this energy can be stored by
the elastic components of the muscle. This stored energy is available to the muscle only
during a subsequent contraction. It is important to realise that this energy boost is lost if
the eccentric contraction is not followed immediately by a concentric contraction. To
express this greater force the muscle must contract within the shortest time possible. This
whole process is frequently called the stretch shortening cycle and is the underlying
mechanism of plyometric training.
Choose the method to fit the sport
The golden rule of any conditioning program is specificity. This means that the
movement you perform in training should match, as closely as possible, the movements
encountered during competition. If you are rugby player, practicing for the line out or a
volleyball player interested in increasing vertical jump height, then drop jumping or box
jumping may be the right exercise. However if you are a javelin thrower aiming for a
more explosive launch, then upper body plyometrics is far more appropriate.

Step Training Hurdles

Excellent for agility, plyometric and sprint drill training. Available
in 6 inch, 9 inch and 12 inch heights.
Select this link to order your Step Training Hurdles.
Plyometric Exercises

The following are examples of lower body and upper body plyometric exercises.
Lower Body

Drop Jumping
This exercise involves the athlete dropping (not jumping) to the ground from a raised
platform or box, and then immediately jumping up. The drop down gives the pre-stretch
to the leg muscles and the vigorous drive upwards the secondary concentric contraction.
The exercise will be more effective the shorter the time the feet are in contact with the
ground. The loading in this exercise is governed by the height of the drop that should be
in the region of 30 to 80 cm. Drop jumping is a relatively high impact form of plyometric
training and would normally be introduced after the athlete had become accustomed to
lower impact alternatives, such as two-footed jumping on the spot.
Bounding and hurdling
If forward motion is more the name of your game, try some bounding. This is a form of
plyometric training, where over sized strides are used in the running action and extra time
spent in the air. Two-legged bounds reduce the impact to be endured, but to increase the
intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful
way to work on both the vertical and horizontal aspects of the running action. Multiple
jumps over a series of obstacles like hurdles are valuable drills for athletes training for
sprinting or jumping events.
Examples of lower body plyometric exercises with intensity level:

Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split
Jumps
Jumps from standing (low-medium intensity) - Standing long jump, Standing hop,
Standing jump for height
Multiple jumps from standing (medium intensity) - bounds, bunny hops, double
footed jumps over low hurdle, double footed jumps up steps
Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump
into sandpit, 2 stride run in + bounds
Depth jumping (high-very high intensity) - jumps down and up off box (40 to
100cm), bounding up hill
Eccentric drop and hold drills (high-very high intensity) - hop and hold,
bound/hop/bound/hop over 30 metres (athletes stop and hold on each landing
before springing into the next move), drop and hold from a height greater than
one metre

Examples of lower body plyometric exercises are detailed on the Leg Plyometric page.
Upper Body

A variety of drills can be used to make the upper body more explosive:
Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous
way to condition the arms and chest. The pre-stretch takes place as the hands arrive back
on the ground and the chest sinks, and this is followed quickly by the explosive upwards
action. Once again, to get the best training effect keep the time in contact with the ground
to a minimum.
Medicine Ball: Another means of increasing upper body strength popular with throwers
is to lie on the ground face up. A partner then drops a medicine ball down towards the
chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back.
This is another high-intensity exercise and should only be used after some basic
conditioning.
Examples of upper body plyometric exercises are detailed on the Arm Plyometric page.
Planning a Plyometric Session
The choice of exercises within a session and their order should be planned. A session
could:

begin with exercises that are fast, explosive and designed for developing elastic
strength (low hurdle jumps; low drop jumps)
work through exercises that develop concentric strength (standing long jump; high
hurdle jumps)
finish with training for eccentric strength (higher drop jumps)

An alternative session could be:

begin with low hurdle jumps

progress to bounding and hopping,
continue with steps or box work
finish with medicine ball work out for abdominals and upper body

Some examples and explanations of plyometric exercises for the arms and legs are
detailed on the Leg Plyometric page and the Arm Plyometric page.
Warm up
A thorough warm up is essential prior to plyometric training. Attention should be given to
jogging, stretching (dynamic), striding and general mobility especially about the joints
involved in the planned plyometric session. A cool down should follow each session.
How many?

It is wise not to perform too many repetitions in any one session and since it is a quality
session, with the emphasis on speed and power rather than endurance, split the work into
sets with ample recovery in between. An experienced athlete conducting lower body
plyometrics may conduct up to 150-200 contacts in a session - athletes new to plyometric
work should start with low to medium intensity exercise with around 40 contacts per
session e.g. 2 sets of 6 bunny hops is 12 contacts. Similar approach should be taken with
upper body plyometrics.

The focus must always be on quality and not quantity.

Where to do it and what to wear
For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement
floors because there is no cushioning. Choose well-cushioned shoes that are stable and
can absorb some of the inevitable impact. All athletes should undergo general orthopaedic
screening before engaging in plyometric training. Particular attention should be given to
structural or postural problems that are likely to predispose the athlete to injury.
Conditioning for plyometrics
Higher than normal forces are put on the musculoskeletal system during plyometric
exercises so it is important for the athlete to have a good sound base of general strength
and endurance. Most experts state that a thorough grounding in weight training is
essential before you start plyometrics. It has been suggested that an athlete be able to
squat twice their body weight before attempting depth jumps. However, less intensive
plyometric exercises can be incorporated into general circuit and weight training during
the early stages of training to progressively condition the athlete. Simple plyometric drills
such as skipping, hopping and bounding should be introduced first. More demanding
exercises such as flying start single-leg hops and depth jumps should be limited to
thoroughly conditioned athletes.
Conditioning programs to develop leg strength are detailed on the Lower Leg
Conditioning page and the Leg Conditioning page.
Young athletes
Some authors suggest that moderate jumps (low intensity) can be included in the athletic
training of very young children (Lohman, 1989). However, great care needs to be exerted
when prescribing any training procedures for preadolescent children. Because of the
relatively immature bone structure in preadolescent and adolescent children the very
great forces exerted during intensive depth jumps (high intensity) should be avoided
(Smith, 1975).
Summary

Plyometric type exercises have been used successfully by many athletes as a method of
training to enhance power. In order to realise the potential benefits of plyometric training
the stretch-shortening cycle must be invoked. This requires careful attention to the
technique used during the drill or exercise. The rate of stretch rather than the magnitude
of stretch is of primary importance in plyometric training. In addition, the coupling time
or ground contact time must be as short as possible. The challenge to you as coach or
athlete is to select or create an exercise that is specific to the event and involves the
correct muscular action. As long as you remember specificity and to ensure there is a pre
stretch first then the only limit is your imagination.
Plyometric exercise and weight training can be combined in complex training sessions to
develop explosive power.
Additional Information
Associated Links
The following links may provide additional information:
Football conditioning plyometrics
Plyometrics guide
Plyometrics for sprinting
Definition for plyometrics
Basic plyometrics exercise
Plyometrics training program example
Plyometrics for runners
Improving muscular power plyometrics vertical jump
History of plyometrics

Associated Pages
The following Sports Coach pages should be read in conjunction with this page:

Arm Plyometrics
Complex Training
High Intensity Plyometrics
Leg Plyometrics
Plyometrics & Complex Training - example program
Plyometrics

Training Books
Training Products

Associated Books

The following books provide more information related to this topic:

Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17
4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Plyometrics
By Alex Meiliunas (Ba.Sci Human Movement
Maj. Ex Physiology

Since the 1960's, the Soviet Union has been practicing what we now call, Plyometrics. The Soviets had
been successful in the use of Plyometrics in their training regimes. The results showed in jumping events. It
wasn't until 1975, when Fred Wilt, former Olympic runner, used the term Plyometrics in North America.
The Russian Yuri Verhoshansky could very well be called the "Father of Plyometrics". He has been the
leading researcher and coach most recognized with the spread of Plyometrics, for more information look at
any of his works.
The idea of plyometrics is to develop the greatest amount of force in the shortest amount of time.
Plyometrics is one of the best ways if not the best way to improve power. Power is similar to strength
except you are adding a time factor. Therefore the relation of strength and speed is what we are talking
about when we talk about power. A person who can perform a specific resistance movement, such as
jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are
looking at is not just the contraction of the muscle, but how fast will it contract. It has been shown that a
muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if
you crouch down then immediately jump up than if you started in the crouch. It is basically working what
is termed a Stretch Reflex of the muscle. Plyometrics can help maximize power in the stretching and
shortening cycle of a muscle or muscle group. They also promote reflex power through a broader range of
motion than most endurance athletes use. The balance and strength aspect of the movements allow for
development of optimal efficiency. These exercises also train an athlete to absorb shock better, improving
resiliency in the joints and soft tissue. With plyometric training, an athlete is able to sustain repetitive
contractions over time, say continuos jumping for a rebound in basketball. You develop strength and power
through a broad range of motion, while creating a more versatile muscle and joint. Some exercises include:
jumps-in-place, standing jumps, multiple jumps, box drills, depth jumps, bounding, and medicine ball exerc
ses.
Some Important Points
- Always warm up and stretch especially the legs.
- Explosive movements are required for optimum results.
- Correct foot placement is essential.
- Adequate recovery between reps can not be stressed enough.

- Use only your body weight when performing plyometric exercises.

- Keep your body balanced.
- Avoid damped landings; use sprung floors, dry grass or an athletic track.
An Example Program for Beginners
Warm Up: An absolute must prior to doing this circuit. Spend 5 10 minutes working gradually on an
exercise bike, or fast walk / light jog. Follow this by a further 5 minutes of skipping, before stretching,
especially your quadriceps and calf muscles.
Ricochets: Staying on the balls of your feet, make rapid moves forward keeping your feet together,
jumping only a few inches both forward and upwards. Aim for 3 sets of only 5 10 meters, with 30 - 60
seconds rest between sets, then walk / light jog for 2 minutes before next exercise..
Alternate Leg Bound: Aim for both good height and distance, using your arms for extra power. Change
the leg after each landing, 3-5 sets for 20-30 meters, rest as above.
Double Leg Bound: Aim for both height and forward motion, whilst landing on both feet, (on your toes),
explode off again immediately on landing and repeat. Concentrate on your landing, not squatting down to
far. Perform 3 5 sets of 6 8 jumps, rest as above.
Skipping: Aim to spend as much time in the air as possible, using your arms to gain extra height. Alternate
your leg upon landing, thrusting the leading leg upward towards the chest and slightly forward. Perform 3
sets of 20 30 seconds then rest for 30 seconds between sets.
Cool Down: by fast walking, taking long strides, and pushing up with your toes in order to feel a stretch in
your calf muscles. Spend at least 10 minutes on stretching your legs, as the muscle fibers will certainly feel
sore.
References:
Power Training for Sport: Polymerics for Maximum Power Development. Tudor O. Bompa, PhD. Coaching Association of Canada, 1996.
Jumping Into Plyometrics, Don Chu , Human Kinetics,2nd Edition ,1998

Plyometric Exercising Workout Plan Program Routine

Plyometric Exercising
Author

Rod Ferris B.A.

CPT(YMCA, ACE)

Fitness
Level

Advanced

Type of
Workout
Program

Plyometrics

Rest
N/A Sports Duration of
Between
30 Min per session
Specific
Workout
Sets:
Plyometric Exercise is very taxing group of exercises to complete. Unless you are a highly trained athlete
do not try plyometrics anymore than twice a week. Plyometrics focus on bounding, jumping and explosive
movements to train your body to handle quick and immediate stressors; because of this, plyometrics are
EXTREMELY important for any athlete to complete.
Days in 2 Day Workout
Plan Routine

For more information about plyometrics please visit: An Introduction or Beginners Guide to Plyometrics.
Also please see a complete list of plyometric exercises.
A planned nutritional program or schedule is one of the most important aspects of any workout program
plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom
line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have
carbs and protein during and after a workout for muscle recovery. This is needed for increasing
musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet
Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.
All workout routines benefit from changing the sets, weight and reps week to week. This will help prevent

a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps

The Plyometric Exercising Free Workout Plan Program Routine

Day

1 - Plyometrics Workout Plan

1. Ball to Ball Twists
Sets:
4
Reps: 15
Use a heavy medicine ball and also use explosive controlled movements
Notes:
which mimick the action of the sport you are playing.
2. Clap Push Up
Sets:
3
Reps: 12
Notes:
Complete these as fast as possible.
3. Double Stair Jumps
Sets:
3
Reps: 12
Be careful of your footing. It might be wise to have a spotter underneath you
Notes:
for moral and safety support.
4. Jump Rope
Sets:
3
Reps: 50
Notes:
Complete jump rope for 2-3 minutes on and 4 minutes off for 3 sets.
5. Seated Twists
Sets:
3

Day

Reps:

12

2 - Plyometrics Workout Plan

1. Burpee
Sets:
3
Reps: 10
Start with 10 reps for 3 sets and work your way up to 20 reps within 3
Notes:
weeks.
2. Double Knee Jumps
Sets:
3
Reps: 12
Notes:
Complete 12 explosive double knee jumps.
3. High to Low Medicine Ball Twists
Sets:
3
Reps: 15
Make sure to focus on your form and also try Low to High Medicine Ball
Notes:
Twists
4. One Foot Box Jumps
Sets:
3
Reps: 6
Explode up and focus on your form. This is a very difficult plyometric and 6
Notes:
reps will be difficult in the beginning.
5. Side Box Jumps
Sets:
3
Reps: 12
Notes:
This exercise is to strictly focus on speed and agility.

Plyometric Exercises Full List

This is a complete list of plyometric exercises. The idea of plyometrics is to develop
the greatest amount of force in the shortest amount of time. Plyometrics are generally
used in athletes, but can be tried by
anyone looking to gain, strength,
speed and power. These plyometric exercises sometimes requires a bench, stairs,
jumping rope; everything that you could find in your house.

Plyometric or Sport Specific Exercises

Image

Name of Plyometric

Seated Twists Start with a medicine

ball infront of your body. Bring the ball to
one side and other side quickly and
controlled. This exercise is great for
developing core ...

Muscle Group

Abdominals, Obliques, Upper

Body, Core Strength,
Stabilizers

Stablizing on the ball This exercise

is used for refining stabilizer muscles in the
Abdominals, Stabilizers,
abdominals.
Isokinetic
Start with the ball under your knees while
holding on to something, then let...

Clap Push Up Start lying face down

Chest, Pectoralis Major,

with your hands out to the sides supporting Pectoralis Minor, Triceps,
your weight. Now explode off with your
Anterior Deltoid (Arms,
hands and then clap your hands together in Shoulder)
the middle ...

Burpee Start by standing tall and then

drop to your hands and end up in push-up
form (this may take some practice before
you try this at 100% intensity). Stand up
as ...

Chest, Triceps, Deltoids, Legs,

Stabilizers (Pectoralis Major,
Shoulder)

Ball to Ball Twists This exercise is

especially good for developing core
strength.

Core Strength, Abdominals,

Obliques, Upper Body

Start back to back with a partner. Have one

partner with a medicine ball pass the ball t...

One Foot Box Jumps Start on one

side of the box/bench/whatever with one leg
off the ground, then squat down and jump
over the box/bench/whatever landing on the
same foot. This ex...

Side Box Jumps Start on one side of

the box/bench/whatever in a squat position.
Jump up pushing off horizontally while
tucking your knees into your chest. Land
with two feet...

Gastrocnemius, Rectus
Femoris, Biceps Femoris,
Gluteus Maximus (Legs, Butt,
Thigh, Quadriceps,
Hamstrings)

Rectus Femoris, Biceps

Femoris, Gluteus Maximus,
Gastrocnemius (Legs, Butt,
Thigh, Quadriceps,
Hamstrings)

Rectus Femoris, Gluteus

Maximus, Biceps Femoris,
and jump while the rope is going underneath Gastrocnemius, Forearm
your feet. Visit http://www.erso.org/ for a
Flexors (Legs, Butt,
complete ...
Quadriceps, Hamstrings)

Jump Rope Start with a skipping rope

High to Low Medicine Ball

Twists This exercise is great for any sport
involving twisting at the waist, or
developing core strength. Ie. Hockey

Serratus Anterior,
Abdominals, Anterior Deltoid,
Shoulders, Biceps Brachii,
Obliques, Core Strength

Start with a partner and stand back to b...

Double Knee Jumps Start by

standing in a squat position. Jump up with
two feet while tucking your knees into your
chest. Return to the starting position. This
exercise is VERY...

Double Stair Jumps Start by

standing infront of a set of stairs in a squat
position. Jump with two feet bringing your
knees to your chest while jumping to the
stairs infront of yo...

Thigh, Biceps Femoris,

Gluteus Maximus,
Gastrocnemius (Legs, Butt,
Thigh, Quadriceps,
Hamstrings)

Thigh, Biceps Femoris,

Gluteus Maximus,
Gastrocnemius (Legs, Butt,
Thigh, Quadriceps,
Hamstrings, Calf)

Introduction to Plyometrics | Plyometrics Training by Alex Meiliunas

Plyometrics is one of the best ways if not the best way to improve power. Power is
similar to strength except you are adding a time factor. Therefore the relation of
strength and speed is what we are talking about when we talk about power. A person
who can perform a specific resistance movement, such as jumping, bench press etc.,
the fastest would be said to have more power in that movement. So what we are
looking at is not just the contraction of the muscle, but how fast will it contract. It has
been shown that a muscle will contract the fastest when it has been loaded. This is
why you should be able to jump higher if you crouch down then immediately jump up
than if you started in the crouch.

Plyometrics is basically working what is termed a Stretch

Reflex of the muscle. Plyometrics can help maximize power in
the stretching and shortening cycle of a muscle or muscle
group. They also promote reflex power through a broader range
of motion than most endurance athletes use. The balance and
strength aspect of the movements allow for development of
optimal efficiency. These exercises also train an athlete to absorb
shock better, improving resiliency in the joints and soft tissue.
With plyometric training, an athlete is able to sustain repetitive
contractions over time, say continuos j umping for a rebound in
basketball. You develop strength and power through a broad range of motion, while
creating a more versatile muscle and joint. Some exercises include: jumps-in-place,
standing jumps, multiple jumps, box drills, depth jumps, bounding, and medicine ball
exercises.