Proper Plyometric Training
Proper
Plyometric Session
by Coach Blake Desselle
What are Plyometrics?
Why should all athletes implement them in their training?
Plyometrics [plyo·met·rics]
: exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power.
Objective:
Drills aimed at linking optimal strength and speed during fundamental movement patterns. Quick powerful movements that utilize the Stretch Shortening Cycle(SSC).
Purpose:
Improves rate of force, increases storage of elastic energy, transfers energy without energy leaks.
Movement preparation:
An integrated approach to prepare the athlete physically and mentally for the demands of training and competition through a progressive and specific preparation period.
Different forms of plyometrics:
- Non-counter movement
- Counter movement
- Double contact
- Continuous
- Depth drop
SESSION OUTLINE:
Increase body temp, full dynamic warm-up.
Prepare the athletes for the demands of the session(ankle bounds, depth drops). This preps the ankle complex for the forces of the upcoming session.
Counter movement, non-counter movement, double contact, continuous(doesn’t have to be all).
40-60 contacts per session for intermediate, 60-80 for advanced.
Intensity and Volume are inversely correlated.
Example: Cone hops might be for a longer duration than a counter movement box jump because the intensity is lower(High volume, low intensity)(Low volume, High intensity).
Make sure this session does not turn into a conditioning session. I tend to do these early in the week as plyometrics are taxing on the CNS and I want to be as fresh as possible for them.