Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts...

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins

Plyometric Training Concepts forPerformance Enhancement

Chapter 8

Plyometric Training Concepts forPerformance Enhancement

Chapter 8


Objectives for Plyometric TrainingObjectives for Plyometric Training

• Describe it and its purpose

• Rationalize its importance

• Design a Plyometric Training Program


Plyometric Training ConceptsPlyometric Training Concepts

• What is it?

– Quick powerful movement

– Eccentric followed by explosive concentric

– Accomplished by Stretch Shortening Cycle (SSC)

• a.k.a Integrated Performance Paradigm


Plyometric Training Concepts (Cont’d)Plyometric Training Concepts (Cont’d)

Integrated Performance Paradigm



• Plyometric Training will

– Enhances Motor Learning

– Improve Neuromuscular Efficiency

– Promote muscle excitability, sensitivity, reactivity



• Plyometric Training will increase

– Rate of force production

– Motor unit recruitment

– Rate coding

– Synchronization



• Plyometric Training is applicable to sport

– All movement involves a series of SSC

– Body must react quickly to accelerate



• Plyometric Training will prepare athlete for sport

– Exercises must utilize

• Specific movement patterns

• Rapid change of direction

• Functionally applicable speeds



• Three Phases of Plyometric Exercise

– Eccentric (loading)

– Amortization (transition)

– Concentric (unloading)



• Physiologic Principles of Plyometric Training

– Proprioceptive properties of a muscle

• facilitate muscle activity

• Muscle spindles, Golgi Tendon Organs



• Physiologic Principles of Plyometric Training

– Elastic properties of a muscle

• Series and Parallel Elastic Component

• Potential energy stored and released

• Inversely proportional to amortization duration



• Proposed mechanisms for enhanced performance

– Enhanced Muscle Spindle Activity

• Faster loading = greater force

– Desensitization of Golgi Tendon Organ

• Increases muscle inhibition stimulation threshold



• Proposed mechanisms for enhanced performance

– Enhanced Neuromuscular Efficiency

• Better control of agonists and synergists

• Enables CNS to be more reflexive



• Plyometric training and integrated training

– May improve multiple performance factors

• Plyometric training in isolation

– May not improve performance.

• Plyometric training is safe for children

• Plyometric Training may reudce injury rates


Plyometric Training ProgramPlyometric Training Program

• This is an advanced training tool

– Need appropriate flexibility, core strength, balance

• Focus on shortening amoritization duration

• Progress by increasing stretch load intensity

– Greater jump distance or height

– Double leg to single leg jumps


Plyometric Training Program (Cont’d)Plyometric Training Program (Cont’d)

• Monitor volume by foot contacts

– Depends on exercise intensity

– Depends on athlete’s experience

• Progress using OPT Model


Plyometric StabilizationPlyometric Stabilization

• Develops

– Optimum landing mechanics

– Postural alignment

– Reactive neuromuscular efficiency

• Exercises involve little joint motion


Plyometric Stabilization (Cont’d)Plyometric Stabilization (Cont’d)

Box jump up with stabilization


Plyometric StrengthPlyometric Strength

• Develops

– Dynamic joint stabilization

– Eccentric strength


– Neuromuscular Efficiency of HMS


Plyometric Strength (Cont’d)Plyometric Strength (Cont’d)

• Exercises involve

– Full ROM with eccentric and concentric action

– Repetitive jumping

– Multi-planar movement


Plyometric Strength (Cont’d)Plyometric Strength (Cont’d)

any plyometric strength exercise


Plyometric PowerPlyometric Power

• Develops


– Eccentric and Reactive Strength

– Reactive joint stabilization

– Optimum force production


Plyometric Power (Cont’d)Plyometric Power (Cont’d)

• Exercises Involve

– Fast and explosive movement

– Functional movement velocities

– Multi-planar movement


Plyometric Power (Cont’d)Plyometric Power (Cont’d)

Depth Jump Progression


Plyometric Training Design ParametersPlyometric Training Design Parameters

• Select appropriate exercises for training phase

• Phase 1 – Plyometric Stabilization

• Phase 2,3,4 – Plyometric Strength

• Phase 5,6 – Plyometric Power

• See Table 8-2

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts...

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