King Joes Barbell Club

What are Plyometric Exercises?
Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. One popular plyometric exercise is jumping off a box and rebounding off the floor and onto another, higher box. These exercises typically increase speed and strength and build power.

When talking about plyometrics most coaches think of box jumps; this is only part of the picture.  Plyometrics are a form of exercise designed to produce the greatest strength gains in as short a time as possible.  Plyometrics utilize the forces of gravity to store potential energy in the muscles, then quickly turn this stored energy into kinetic energy.  The in-depth jump (box jump) is the best known example; as the athlete steps off the box and lands, legs coiled (potential energy is stored), then quickly leaps to the next box (kinetic energy is utilized). The natural elastic properties of the muscle serve as excellent store houses for the energy.  To gain the maximum benefits of plyometrics it is important to note that the stored energy must be immediately used in an opposite direction. 

The athletes that will benefit from plyometrics are those that require speed-strength. Speed-strength is the ability to exert maximal forces during high speed movements.  Football is the classic example of a speed-strength sport but, almost any sport requires some speed-strength movements.  Due to this all sports will benefit from plyometric training.  The experienced coach will know what movements in each sport will benefit from plyometric training and should institute exercises to develop the speed-strength components of that sport.

Plyometrics training is designed to develop rapid alterations of eccentric and concentric contractions, while constant resistance is applied to the target muscle or muscle group.

Adding plyometric exercises to your training program can improve your speed and power, as well as help you gain more neuromuscular coordination and balance. For most sports, speed and power are more important than pure strength. Strength is how much force you can generate. Power, on the other hand, is how quickly you can generate that force.

  Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready" position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

 Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeatJump to Box
  

  Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

  Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps

  Depth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background

Depth Jumps (high intensity)

How to perform the drill

• Stand on the box with your toes close to the front edge
• Step from the box and drop to land on then balls of both feet
• Try to anticipate the landing and spring up as quickly as you can
• Keep the feet touch down time on the ground to the shortest time possible

How much

• One to three sets using 6 to 8 boxes
• Allow a full recovery between each set
• The height of the box should be in the region of 30-80 cm
• Quality of depth jumping is far more important than quantity

Box Jumps (high intensity)

How to perform the drill

• Assume a deep squat position with your feet shoulder width apart at the end of the row of boxes
• Keep your hands on your hips or behind your head
• Jump onto the box, landing softly in a squat position on the balls of the feet
• Maintaining the squat position, jump off the box onto the ground, landing softly in a squat position on the balls of the feet
• Jump onto the next box and so on
• Keep the feet touch down time on the ground to the shortest time possible
• One to three sets using 6 to 8 boxes
• Allow a full recovery between each set
• The height of the box should be in the region of 30-80 cm
• Quality of box jumping is far more important than quantity

Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

 Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat

 Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

 Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions