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Plyometrics
Link Between
Strength and Speed

04/2012

d:\Faculty\Allsen\EXSC 468\Winning Edge\EXSC46806Plyometrics

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I.

Plyometricsa possible link between strength and speed

A. Read the articles in the appendix at the end of this unit
1. Plyometric Exercise, p. 272
2. Explosive-Plyometric Exercise, p. 278
B. Plyometric exerciseexercises which encompass a rapid stretching of a muscle group that is
undergoing eccentric stress and followed by a concentric, rapid contraction of that muscle group
for the purpose of developing a forceful movement over a short period of time
C. Absolute speedacceleration in running is the act of overcoming the inertia of ones body at an
ever-increasing rate. Pushing back against the running surface and more rapid leg movements
are paramount to success in this activity. Absolute speed is the act of sustaining peak speed once
it has been attained.
1. The worst enemy of a runner is deceleration or dropping below the peak speed of
movement attained at the end of acceleration
D. Formula for jumping off the ground
1. Force (ft lbs of force being applied to the ground)
= Power (meters per second of vertical speed)
Time (time of contraction or time foot spends on the ground)

a.

E.

F.

Flopper
400 ft lbs
= 33 units of power
.12 (time spent on ground)
b. Straddler
800 ft lbs
= 33 units of power
.24 (time spent on ground)
Terminology important to understand plyometrics
1. Elasticitythe ability to return to original size and shape. Contributes to elastic energy
2. Myotatic reflexthis type of stretch reflex causes motor unit contraction
3. Athletic movementseccentric actions are used to decelerate the body. Eccentric muscle
actions are many times followed by very rapid concentric actions in many sports
a. Eccentricconcentric coupling
(1) Eccentric action immediately preceding concentric action will significantly
increase the force generated concentrically due to the apparent storage and
recovery of elastic energy coupled with myotatic reflex potentiated via muscle
spindle discharges
(2) This is very important in events demanding a high speed of movement
Physiology of plyometrics
1. Storing of elastic energy in the tendons and the contractile elements (actin and myosin)
during eccentric action is important
2. Myotatic reflex
a. A slight lengthening of a muscle, done very rapidly, will result in a faster, more
effective movement in the opposite direction

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G. Types of plyometric exercises

1. Depth jumping

2.

Vertical boundingsingle or double leg

3.

Horizontal boundingsingle or double leg

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4.

Bench jumping

5.

Hurdle jumping

6.

Rope jumping

7.

Angle boxsince many athletes have to be able to change direction in their sport, the use of
an angle box can be used in plyometric training to bring about a change in direction

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H. Intensity scale for plyometric exercise

I.

Skills developed by plyometric exercises

Skill
Start Speed

Jumpsin-Place

Standing
Jumps

Multiple
Jumps

Acceleration

J.

Box
Drills

Bounding

Depth
Jumps
T

Change-of-Direction

Vertical Jump

Horizontal Jump

Number of foot contacts by season for plyometric training

Level

Off-Season
Pre-Season
In-Season
Championship Season

Beginning

Intermediate

Advanced

Intensity

60100
100250

100150
150300
depends on sport
recovery only

120200
150450

LowMod
ModHigh
Moderate
ModHigh

K. Recovery
1. Work to rest ratio = 1:51:10
a. Example = set of exercises requires 10 seconds to complete, then 50 (1:5) to 100 (1:10)
seconds of recovery should be allowed
b. Train twice a week with 23 days of recovery
c. Only train when rested
L. Strength needed for plyometrics
1. Weight = 60% of body weight
a. Should be able to complete 5 repetitions of a parallel squat in 5 seconds
b. If subject cannot meet the requirements, emphasis should be given to a strength
program and the intensity of any plyometric training should be at a low to moderate
level

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M. Height of boxes
1. Beginners = 20 to 40 cm
2. Elite athletes = .75 meter to 1.0 meter
3. Jump from various heights and when jump reach begins to diminish, this is an indication of
the optimal height
N. Problems encountered in beginning plyometrics
Problem
1.

Cause

Athlete stays on the ground

too long

a.
b.

Landing flat-footed or w/weight

too far back
Not keeping concept of light
feet in mind

Correction
Get center of gravity forwardland on
balls of feet
Promote mental set of light, quick feet.
Yell up as athlete makes contact with
the ground

2.

Excessive trunk
movement/poor distance of
height

Improper arm swing

a. Elbows not locked at 90
b. Arms not swinging from
shoulder in natural arc from
check to check

Have athlete stand in place and just swing

arms with the elbows locked at 90 from
buttocks cheek to face cheek. Begin
slowly and increase velocity to maximum

3.

Sore back or settling into

ground upon contact

Athlete not landing in good athletic

position usually by excessive hip
flexion

Stress chest over knees over toes with

the head up. Good basic athletic
position

4.

Excessive balance loss in

mid air

Excessive trunk/hip flexion not

driving knees to chest or heels to
buttocks

Verbally instruct the athlete to drive

knees to chest or heels to buttocks. Stress
keeping chin and chest up

O. Example of plyometric training incorporated into the total training program

Program 1

Program 2

Program 3

Monday

Weight training

Plyometrics (lower
extremities)

Plyometrics (lower
extremities)

Tuesday

Plyometrics (lower
extremities)

Weight training

Plyometrics (upper
extremitiesmedicine ball)

Wednesday

Weight training

Plyometrics (upper
extremitiesmedicine ball)

Running program

Thursday

Plyometrics (lower
extremities)

Weight training

Plyometrics (lower
extremities)

Friday

Weight training

Plyometrics (lower
extremities)

Rest

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IT IS THE POSITION OF THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION THAT:

The stretch-shortening cycle, characterized by rapid deceleration of a mass followed almost

immediately by rapid acceleration of the mass in the opposite direction is essential in the
performance of most competitive sports, particularly those involving running, jumping, and rapid
changes in direction.

A plyometric exercise programwhich trains the muscles, connective tissue and nervous system to
effectively carry out the stretch-shortening cyclecan improve performance in most competitive
sports.

A plyometric exercise program for athletes should include sport-specific exercises.

Carefully applied plyometric exercise programs are no more harmful than other forms of sports
training and competition, and may be necessary for safe adaptation to the rigors of explosive
sports.

Only athletes who have already achieved high levels of strength through standard resistance training
should engage in plyometric drills.

Depth jumps should only be used by a small percentage of athletes engaged in plyometric training.
As a rule, athletes weighing over 220 lbs. should not depth jump from platforms higher than 18
inches.

Plyometric drills affecting a particular muscle/joint complex should not be performed on consecutive
days.

Plyometric drills should not be performed when an athlete is fatigued. Time for complete recovery
should be allowed between plyometric exercise sets.

Footwear and landing surfaces used in plyometric drills must have good shock absorbing qualities.

A thorough set of warm-up exercises should be performed before beginning a plyometric training
session. Less demanding drills should be mastered prior to attempting more complex and intense
drills.

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APPENDIX
1.

Plyometric Exercise

2.

Explosive-Plyometric Exercise

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