PLYOMETRIC EXERCISES

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.

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.

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

 Warm up

Medicine BallA 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.

Medicine Ball

The ability to generate strength and power is a very important component for success in many sports, particularly in those involving explosive movements. Medicine ball training, in conjunction with a program of weight training and circuit training, can be used to develop strength and power. Certain medicine ball exercises can also be used as part of a plyometric training program to develop explosive movements. Medicine ball training is appropriate to all levels of ability, age, development and sport. To be most effective the program should contain exercises that match the pattern of movements of the sport.

Planning a program

The following are some guidelines in planning and running a medicine ball session:
  • Always ensure the athletes carry out a thorough warm up and cool down
  • Before starting a session, explain the procedures for each exercise with your athletes
  • Partners who feed the medicine ball on certain exercises should be well drilled on what is required
  • Medicine ball exercises must precede high intensity work
  • Start sessions with lighter less dynamic exercises, then progress to heavier exercises
  • The program should have exercises that match the pattern of movements of the sport
  • Plan the program to exercise alternate body parts (legs, upper body, torso)
  • You will need to have a number of different weights of ball available - heavy, medium and light
  • Initially, athletes should use a light weight ball and gradually progress to heavier ones
  • Check there is sufficient space (including ceiling height) and that the structure of the walls are safe if any rebounding exercises are used
  • Maintain good discipline as medicine balls can be dangerous if used incorrectly
  • An effective work-out with medicine balls can be achieved in about 30 to 40 minutes, if the athlete works efficiently
  • Quality of movement is more beneficial than quantity of exercise repetitions or sets

Medicine Balls

Medicine balls are a great multi-purpose training tool that can be used alone or with a partner to improve core strength, functional movements, reaction time, and coordination.

Technique and Safety

To ensure personal safety and good technique while doing medicine ball exercises the following points should be remembered:
  • Complete throws with full extension of the arms
  • On standing exercises plant feet before beginning to throw the ball
  • Always use the full joint range in the correct sequence in carrying out each exercise
  • Maintain technique - do not sacrifice control for distance
  • Inexperienced athletes should not take the ball too far back behind the head when carrying out overhead throws
  • When picking a ball, ensure the knees are bent and the back is kept straight
  • When carrying out exercises lying on your back, ensure the lower back always remains in contact with the surface
  • Prior to a catch, ensure you:
    • keep arms extended
    • keep hands together
    • keep eyes on the ball
    • reach out to meet the ball prior to making contact
    • do not attempt to catch balls thrown wildly

 Example

The following is an example of a program of general medicine ball exercises. These exercises and many more are detailed in "Strength Conditioning with Medicine Balls" by Max Jones:

Standing torso twist

  • Stand back to back 1 metre apart
  • Keep your hips facing forward and legs slightly relaxed
  • Pass the ball to one another by only twisting the torso
How many - Two sets of ten reps

Hamstring curls

  • Lie flat on the ground
  • Roll the ball along the back of legs
  • On reaching the heels the ball is flicked up
How many - Two sets of eight reps

Chest push

  • Feet together
  • Hands behind ball and elbows out
  • Step forward and push ball upwards and towards your partner
How many - Two sets of eight reps

Vertical extensions

  • Stand back to back approx. 60cm apart
  • Ball is passed overhead
  • Ball is returned between the knees
How many - One set of ten reps

Lay back double arm throw

  • Support your back with a large medicine ball
  • Throw another medicine ball to your partner
  • Partner returns ball to an overhead position
How many - Two sets of eight reps

Double leg kicks

  • Lie on your back
  • Soles of feet facing partner
  • Partner stands 3 metres away
  • Partner throws ball in a looping path onto your feet
  • Bending your knees back to your chest the ball is then kicked back to your partner
  • Do not lower your legs to the ground
How many - Two sets of ten reps

Straight arm standing throw

  • Place one foot 50 cm behind the other
  • Take the ball back, ensure hands are high, shoulders stretched and chest out
  • Step forward and throw the ball to your partner, keeping the arms straight
How many - Two sets of eight reps

Abdominal curl

  • Sitting up slightly, resting on your hands
  • Knees bent
  • Ball is held by the knees
  • Draw knees up to the chest
  • Return to the starting position
How many - One set of twelve reps

 

 

 

 

 



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