Sports Performance Exercises

Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.

These animated plyometric drills are used to develop explosive power in the upper body.

There are several different methods of power training. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. The problem with this method is that the barbell has to be decelerated at the end of the movement so the lifter can keep control of it. This inevitable slowing down causes a loss of power. These upper body plyometric drills allow maximum power to be generated because, unlike barbells or dumbbells, the medicine ball can be released into the air.

Racket sports such as tennis, the throwing events in athletics, basketball, volleyball, baseball, and football, the martial arts and wrestling all require upper body power. Plyometric drills can be used to convert an athlete’s maximal strength training into sport-specific power helping to further improve performance.

Athletes from a wide range of sports use plyometric training to help them reach peak physical condition. Used correctly, it can be a highly effective form of power training, especially when combined with a suitable strength training program.

Unfortunately, there is little research to define the optimal guidelines for plyometric training. While many coaches use their experience to determine the quantity and intensity of sessions, several objective guidelines have been proposed by bodies such as the National Strength & Conditioning Association and other experts in the field.

This section of the site covers the important basics of plyometric training and how to formulate a training plan. It also features several sport-specific examples of plyometrics sessions as well as a range of upper and lower body animated drills.

How Do Plyometric Exercises Work?  Two models have been proposed to explain this phenomenon.

Mechanical Model
In this model, elastic energy is created in the muscles and tendons and stored as a result of a rapid stretch.  This stored energy is then released when the stretch is followed immediately by a concentric muscle action. The effect is like that of stretching a spring, which wants to return to its natural length. The spring is this case a component of the muscles and tendons called the series elastic component. 

Neurophysical Model
When a quick stretch is detected in the muscles, an involuntary, protective response occurs to prevent overstretching and injury. This response is known as the stretch reflex. The stretch reflex increases the activity in the muscles undergoing the stretch or eccentric muscle action, allowing it to act much more forcefully. The result is a powerful braking effect and the potential for a powerful concentric muscle action.

If the concentric muscle action does not occur immediately after the pre-stretch, the potential energy produced by the stretch reflex response is lost. (i.e. if there is a delay between dipping down and then jumping up, the effect of the counter-dip is lost).

It is thought that both the mechanical model (series elastic component) and the neurophysical model (stretch reflex) increase the rate of force production during plyometrics exercises

Plyometric Training For Sport Specific Power

Plyometric training has been shown to be one of the most effective methods for improving explosive power. A wide variety of athletes can benefit from power training, particularly if it follows or coincides with a strength training program.

This article outlines how to set up a plyometric program covering the parameters for sets, repetitions and exercise selection. The guidelines on this page can be used in conjunction with the various animated lower body plyometric exercises and upper body plyometric drills in this section of the website.

Plyometrics & The Strength Training Program

In order for plyometric training to be at its most effective it should follow a phase of maximal strength training.  The purpose of plyometrics is to improve the athlete’s capacity to apply more force more rapidly. Logically then, the greater the athlete’s ability to generate maximal force or strength to begin with, the more of it can be converted into sport-specific power. See the sport specific approach to strength training programs for the ‘big picture’ and how plyometrics fits in to the overall strength program.

Plyometric Exercise Selection

There are many plyometric exercises for both the upper and lower body. As with other forms of sports training, exercise selection should mimic the movement patterns of the sport as closely as possible.

Lower Body Plyometric Exercises
lower body plyometric exercises are suitable for many sports such as basketball, track & filed athletics, sprinting, soccer, hockey, rugby, football, baseball and so on. In fact, performance in any sport that involves jumping, sprinting or kicking can be improved with lower body plyometric exercises.

Upper Body Plyometric Drills
Performance in sports such as basketball, volleyball, softball, baseball, tennis, golf and the throwing events in athletics can benefit with upper body plyometric exercises. Also, certain position players such as goal keepers in soccer will find these drills useful. Most upper body plyometric drills requires the use of a medicine ball.

Exercise Intensity

The intensity of plyometric exercises varies greatly. Skipping exercises are classed as low intensity, while reactive drop jumps from 32in (80cm) and above are the highest intensity of the plyometric exercises. See the table below for further intensity classifications:

Plyometric training should progress gradually from lower intensity to higher intensity drills, especially for individuals who lack a significant strength training background.

Increasing the load by adding additional weight thought weighted vests of ankle weights for example, is not recommended. Too great a load can reduce the speed and quality of movement negating the effects of plyometrics.

Volume

Plyometric volume relates to the number of repetitions per session. For lower body exercises a repetition is a ground contact.

 

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Frequency

Typically, 2-3 sessions of plyometrics can be completed in a week. Alternatively, recovery time between sessions can be used to prescribe frequency and is recommended at 48-72 hours .

It is not recommended that plyometric training be scheduled for the day after a heavy weight training session when muscles may still be sore. This poses a planning problem for athletes that may need to strength train 3-4 times per week.

 

 

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Warming Up

As with any training an adequate warm up is required before completing a plyometric training session. The Nation Strength & Conditioning Association recommends that toe jogging and straight leg jogging be included as part of the warm up to prepare for the shock impact of plyometric drills. Plyometrics should be completed at the start of a combined session when the athlete is fresh.

Safety Considerations

Limited data exists as to whether there is any increased risk of injury through plyometric training. However, due to the stress that repeated shock-tension exercises can place on joints and connective tissue, several safety guidelines have been proposed.

It has been suggested that athletes should be able to complete a one repetition maximum squat a weight 1.5 times that of their bodyweight and bench press a weight 1-1.5 times bodyweight.

Balance is also an important factor in the safe performance of plyometric exercises. Again, it has been recommended that athletes can stand on one leg for 30 seconds in order to complete less intense exercises. For more advanced exercises they should be able to stand on one leg for 30 seconds in a semi-squat position.

Plyometric training is contraindicated in prepubescent children as it may cause damage to the epithyseal plates that have yet to close. Some strength and conditioning professionals have questioned this as children routinely perform jumping movements as part of unstructured play. However, to be effective, plyometric training requires numerous, repeated maximal efforts. It is the structured nature of training that may pose an over-training risk to younger individuals.

Finally, the landing surface must posses adequate shock absorbing qualities. Good choices include grass, a suspended floor and an exercise mats (not crash mats).

Sample Plyometric Training Sessions

You will find animated diagrams for these exercises in the main plyometrics section.

Plyometric training is one of the best ways to create incredible sport-specific power. But it must follow a well-designed program structure that will meet the demands of your sport...

 

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These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They are most effective when completed in conjunction with a suitable strength training program or following a phase of maximal strength training...

For more details on how to develop a sport-specific strength and power program, and where plyometrics fits into the overall plan, see the sport specific approach to strength training programs.

There is no evidence to suggest the risk of injury is increased during plyometric training in adults. However, as a precaution several safety guidelines have been recommended to keep plyometric exercises as safe as possible. Because plyometrics has received little scientific study compared to conventional strength training, there are no definitive guidelines regarding sets, repetitions and frequency etc. The National Strength & Conditioning Association and several leading experts in the field have proposed parameters that will help coaches and athletes design an effective training plan.