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:

Get the engine hot:

Increase body temp, full dynamic warm-up.

Movement preparation: 

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. 

Variety of plyometrics:

Counter movement, non-counter movement, double contact, continuous(doesn’t have to be all). 

# of contacts:

40-60 contacts per session for intermediate, 60-80 for advanced.

Intensity and Volume:

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.