Somewhere in the past few decades jumping and hopping became complicated. Simple movements were renamed as plyometrics and hidden behind a veil of science. The effect has been that many coaches are scared away from plyometric training and are losing out on one of the most basic forms of human movement in training. On this episode of the GAINcast, we share our approach to plyometric training and best practices and exercises coaches can implement.
Notes and quotes
This episode starts off by sharing our general approach to plyometric training. Later in the episode we discuss best practices for plyometrics and look in detail about exercise execution and exercise recommendations. We finish up by discussing how plyometrics fit into injury and injury prevention discussions.
- 2:30 – History of plyometrics. “Plyometrics are training the stretch-shortening of muscle action. A muscle on a stretch you will get more force than muscle that is slacked. “
- 5:30 – Examples of sessions and volume: “Plyometrics do not have to be high risk if you use good progressions, keep the number of exercises small, and keep the repetitions low. A typical microcycle might have just 200 contacts in it. “
- 6:45 – Preparing for plyometrics: “A myth that needs to be dispelled is that you need to be able to squat a certain amount before you do plyometrics. You just need to make the load appropriate to the conditioning level of the athlete. “
- 7:30 – Surface for plyometrics.
- 9:00 – Considering the athlete’s coordination and size.
- 9:45 – Footwear for plyometrics.
- 10:30 – Jumping rope. “We undervalue the simple activities like jumping rope with hand-foot/hand-eye coordination and a rhythmic nature. You can use it every day to develop the bouncy feeling you want. “
- 14:30 – Defining bounding, jumping, and hopping.
- 16:00 – Bounding and contact times: “Bounding is running with longer contact times. “
- 17:00 – Putting bounds into training and bounding variations.
- 18:45 – Contacts, volume and bounding.
- 19:45 – Plyometrics for endurance athletes.
- 20:30 – Sample bounding session and technique.
- 22:30 – Resisted and assisted bounding.
- 24:00 – Hurdles jumps: “The higher the hurdle, the longer the contact times. The athlete needs longer to project itself higher. “
- 25:00 – Danger and injury. “If you do plyometrics smart, it won’t put athletes in danger, it will take them out of danger. “
- 28:00 – Sprint bounding index.
- 29:45 – Final thoughts: “When the foot strike is compromised it doesn’t matter what is on the workout, it is time to stop. “
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- The GAINcast is brought to you by GAIN and HMMR Media. Applications for GAIN are now open and you can learn more here or at www.thegainnetwork.com. We just announced the faculty on last week’s GAINcast.
- This month’s site theme is plyometric training. That ties into today’s episode, and we have more resources on the site. Join HMMR Plus so that you don’t miss out. For example we posted Vern’s DVD on plyometrics for members and a look at training vertical jumping. Members also get full access to our video, article, and podcast archive here on HMMR Media.
- The sprint bound index was discussed on this episode, and has also been covered during the course of our monthly theme in an article about bounding and speed bounding from its creator Warren Young.
- There are plenty of more resources in our archives about jumping, including our video lesson on multi-jumps and HMMR Podcast Episode 88.