Program Design: Plyometrics 3

  • Safety Considerations in Training

    • Know the equipment and external loads you are using.

    • External loads can include inexpensive items like bands, dumbbells, sandbags, and medicine balls.

    • Understand the type of resistance provided by bands: greater resistance occurs as the band stretches more.

  • Technique and Form in Training

    • Good technique is crucial, but not every individual will have the same mechanics due to anatomical differences (fiber types, pennation angles).

    • Elite athletes (sprinters, pitchers) demonstrate varied mechanics yet achieve high performance levels.

    • Variability in mechanics can still result in effective force production if done safely.

  • Landing and Deceleration Mechanics

    • Train proper landing mechanics to prevent injury. Observe for hip, knee, and ankle stability during landings.

    • To reduce bad landing mechanics, decrease resistance weights or landing box height, or reduce jump distance.

    • Focus on both force and velocity. Lower intensity can improve landing mechanics.

  • Strength Requirements for Plyometrics

    • Emphasized that knee center strength is essential for deceleration and direction changes.

    • The NSCA recommends bilateral strength standards (e.g. can perform a 1rm squat of 1.5 times body weight) but this may not always reflect actual ability in sports.

    • Critical to evaluate single leg strength ratios instead of just bilateral measures.

  • Considering Eccentric Strength and Rate of Force Development

    • A strong eccentric phase is necessary for safe deceleration in plyometrics.

    • Evaluate movement speed and mechanics in both submaximal and maximal efforts outside of traditional guidelines.

  • Effects of Weight and Mass in Training

    • Heavier individuals experience higher landing forces.

    • Height of drops and jumps may vary based on individual capacity; novices may start with lower heights (e.g., 8-12 inches).

  • Box Jumps and Landing Forces

    • Jumping from greater heights increases stress on joints.

    • Landing mechanics should be accentuated: jumping down from boxes carries risk if not assessed properly.

  • Monitoring Techniques in Sessions

    • Evaluating athletes during their sports to identify potential mechanical flaws or risks.

    • Look for consistency in stability, particularly during single-leg exercises, as these are often critical in sports.

  • Equipment and Environment Awareness

    • Ensure that the training environment is safe: clean areas, proper landing surfaces, and stable equipment.

    • Understand physics principles of forces and mechanics as they relate to training safety.

  • Speed, Agility, and Reactive Ability

    • Speed endurance refers to maintaining velocities over time; it varies by sport and energy systems. 6+ seconds

    • Training should improve reactive ability, focusing on quickness in response and force output once action starts.

  • Programming Functional Movements

    • Evaluate functional movements that mimic the actual sports performance mechanics in strength training.

    • Monitor load and movement during sled pushing to ensure proper biomechanics are practiced under resistance.

  • Key Terminology

    • Speed endurance: how long one can maintain a particular output.

    • The focus of training should be on maximal outputs and movement patterns that reflect sport mechanics.

  • Avoid Overemphasis on Traditional Strength Metrics

    • Instead of rigid strength requirements like a specific squat percentage, consider practicality in a sporting context.

    • Speed and agility drills should mimic sport-specific demands and promote neuromuscular efficiency.

  • Final Thoughts on Coaching and Cues

    • Effective coaching cues can significantly influence athlete performance.

    • Mechanics in variations of stance and stride are essential to managing injury risk and maximizing speed and power.