Proper Plyometric Training

by Max Effort Muscle

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.

    FAT BURNER 🔥
    5.0
    Rated 5.0 stars
    6 Reviews
    $44.99
    AMINO RECOVERY 🏀🏈⚾️⚽️🏆
    5.0
    Rated 5.0 stars
    38 Reviews
    $44.99
    Sold Out
    PRE WORKOUT 💥
    5.0
    Rated 5.0 stars
    32 Reviews
    $44.99
    SLEEP 😴
    5.0
    Rated 5.0 stars
    3 Reviews
    $44.99
    BRAIN MASTER 1000 🧠
    $44.99