The prerequisites for effective use of Plyometric training are coordination, balance, body control and awareness. Core control and core strength are also very important to maintain good dynamic posture during the movements. Leg strength relative to the level of the athlete’s development is a must. It is not necessary to be able to squat a certain amount of weight, rather it is necessary to exhibit a certain degree of functional leg strength. If these prerequisites are at an acceptable level then the athlete is ready to start into a basic progression. Progression is essential to minimize injury and optimize training adaptation. Lead up activities done in a playful, game like environment are a very important part of progression as well as good preparation for the young developing athlete.
The key to progression is to teach landing first. Foot position is the key to effective landing. The landing is on a full foot (mid foot contact), not on the ball of the foot or a completely flat foot. A mid foot landing will set the foot in a position to shock absorb and set up the utilization of the elasticity of the muscles up the kinetic chain. This will teach how to absorb shock and set up the readiness for the any subsequent take-offs on multiple response activities. After landing, then teach take-off which is triple extension of ankle, knee and hip, the summation of forces.
Plyometric training is classified descriptively based on the projection of the center of gravity. The In Place Response is characterized by vertical displacement of center of gravity. The Short Response is characterized by horizontal displacement of center of gravity and ten contacts or less. The Long Response is characterized by horizontal displacement of Center of Gravity with speed and more than ten contacts.
To help the coach get a better command of the process of putting the classifications into a coherent program the Plyometric Demand Matrix (Adapted from Radcliffe page 42 High Powered Plyometrics) was developed to govern progression. The progression variables can be manipulated moving down the column or across. The suggested range of sets, repetitions and or distance appears in each box.
|
|
Low Impact |
Medium Impact |
High Impact |
Shock |
|
In-Place Response |
3-4 sets 10-20 reps |
3 sets 10-12 reps |
2-3 sets 8-10 reps |
2 sets 10 reps |
|
Short Response |
3 sets 10-12 reps 10-20 meters |
3 sets 10 reps 10-20 meters |
2-3 sets 8-10 reps 10-20 meters |
2 sets 10 reps |
|
Long Response |
3 sets 10-20 reps 20-40 meters |
2-3 sets 10-15 reps 20-40 meters |
2-3 sets 10-12 reps 20-40 meters |
NA |
For the athlete of advance training age the numbers can be pushed up slightly as long as quality is not compromised. Keep in mind that this matrix is only a rough guideline and it must be adapted to fit the sport and the individual athlete.
Will Kirousis
Vern
Interesting info laid out in the plyo series of posts. I’m curious why the differentiation between leg and core strength. I dont see how one can have a strong core and not strong legs – at least not in movement. Unless the core and legs were trained indipendent of each other which seems a recipe for trouble to me.
Can you clarify those points in the post a bit more for me? I’m wondering if I’m reading into it to much or missing the point a bit (very possible).
Keep well!
Will
(ps – I know context or intent can be missed via email or text posts like this, so know I’m asking this seriously and not trying to be a trouble maker on here :))
AJ
Vern,
Very good in regards to creativity, progressions, while not “overdoing” it! Bravo.
I’m a strong believer in movement integration during any explosive process. This may intrigue you a bit.. here’s an example for track & field training: http://youtu.be/C61uPNAtQzU
The same exact product also entertains all sports whether it functional or explosive movements