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
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.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
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 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.
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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
How many - Two sets of
ten reps
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Hamstring curls
How many - Two sets of
eight reps
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Chest push
How many - Two sets of
eight reps
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Vertical
extensions
How many - One set of ten
reps
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Lay back double
arm throw
How many - Two sets of
eight reps
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Double leg kicks
How many - Two sets of
ten reps
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Straight arm
standing throw
How many - Two sets of
eight reps
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Abdominal curl
How many - One set of
twelve reps
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