3.types of plyometric movements

8/13/2019 3.Types of Plyometric Movements

1/18

Fitnation Power and Speed Training 1.1 1

Technique for performing plyometric movements

Landing

The full sole of the foot should come into contact with the ground at full

landing position. The balls of the feet can take the initial load, but the full sole

should be on the floor before successive takeoffs can commence. This will

ensure balance is maintained and will also help to prevent injury.

Definition of Plyometrics Movements

There are 4 basic types of plyometric movements; jump, hop, bound and

shock.

Jump

Defined as any movement that concludes with a two-foot landing. A set may

include 10-repetitions, where each jump is a single repetition. There are 2

types of plyometric jumps;

Jump in place - defined as vertical jump performed in place and

consists of the following types of jumps; tuck, split squat and squat


2/18


Standing jumps-defined as maximal jumps that may be linear,

vertical, or lateral and includes the following; long trump, triple jump

and lateral jumps.

Jumps in Place1. Tuck Jumps

Commence in a partial squat position. Jump up as high as possible with

knees tucked into chest and land on both feet.

2. Squat Jumps

Commence in a squat position. Jump up as high as possible with legs

straight and land on both feet.


3/18


3. Split Squat Jumps

Commence in a lunge position. Jump up as high as possible and alternate

legs. Land on both feet and lower the body into a lunge position.

4. Vertical Jump (Counter movement jump)

Start Position Jump preparation


4/18


Jump with arm extended

Commence with one foot forward. Step into the jump and push off with both

feet. Jumps up and reach as high as possible. Land on both feet.


5/18


Hop

A movement that starts and terminates with a one-foot or two-foot landing on

the same foot or feet. They are usually repeated over a specified distance

that includes a specified number of repetitions. They are not maximal jumps

as they can be classified upon response time. Therefore there are short and

long response hops. Short-response hopsinvolve hopping exercise that are

performed for less than 10 repetitions or less; exercises include, double and

single leg hops, speed hops and multidirectional hops. Long-response hops

are performed over 30 metres or more and include the same exercises.

Hops

1. 2 legged forward hop

Commence with one foot or two feet take off. Jump forwards and land on the

same foot / feet.


6/18


2. Lateral standing jump/hop

Commence with one foot or two feet take off. Jump laterally and land on the

same foot / feet.

Bound

Defined as a series of movements in which the athlete lands successively on

alternate feet. They can be performed as repetitions or over a determined

distance. Once again they are classified as long or short response bounds.

Short-response bounding are performed over 25 60 metres. Examples

included alternate leg bound and single leg bounding. Long-response

bounding is performed over distances that are greater than 60 metres.

Bounds


7/18


Commence with a one foot take off and complete a large stride, landing on

the opposite foot.

Shock

Generally refers to depth jumps and box jumps. They are very high intense

neural activities that place significant stress on muscles and surrounding

connective tissue structures. As the shock response is so great, they also

yields a high amortization phase; therefore these exercises should be used

sparingly and only performed by highly trained athletes.

Shocks

1. Depth Jumps

Commence on a step. Step off and land on 2 feet in a deep squat position


8/18


Depth jumps involve the athlete commencing on an elevated platform. The

athlete jumps down from the platform and lands on the ground before pushing

off and completing a jump. The jump may be completed with the athlete

landing at ground level or back onto an elevated platform.

Box jumps are similar to depth jumps but with the athlete commencing at

ground level. The movement involves the athlete jumping onto a higher

platform (box) or over the box to land at ground level.

The jumps are performed in an explosive but controlled manner. With

improvements in fitness, the athlete may progress to the performance of a

series of jumps in succession without rest.

Plyometric Drills, classified by Intensity (Adapted from Baechle, 1994)

Plyometric

Movement

Low

Intensity

Medium

Intensity

High

Intensity

Shock

In-place

jumps

Squat jump.

Split squat

jump.

Cycled split

squat jump.

Pike jump.

Double leg

tuck jump.

Double leg

vertical jump.

Single leg

vertical jump.

Single leg

tuck jump.

Standing

Jumps

Standing

triple jump.

Standing long

jump.

Short-

response

hops

Double and

single leg

zigzag hop

and double

leg hop

Single and

double leg

hops.

Single and

double leg


9/18


speed hops.

Long-

response

hops

Double leg

hops.

Single and

double leg

speed hops.

Short-

response

bounds

Alternate leg

bounds.

Long-

response

bounds

Alternate leg

bounds.

Shocks Depth-jumps.

Box jumps.

Examples of integrated movement patterns that can be used in program

design

Combinations of all the movements and movement patterns featured above

can be linked together to form drills and further challenge the speed, power

and agility of your client. Examples are:

Start between 2 cones. Combine lateral jumps with forward jumps


10/18


Use of Equipment in Drills

1. Lateral Jump with Press

Start on one side of a step. Jump onto the step while pushing the medicine

ball over head.

2. Box Jump with Press

Start behind box or step. Jump up and land on the step while pushing the

medicine ball overhead.


11/18


Upper body plyometrics exercises

Drop push up with medicine ball push press

Start on all fours

Drop into push up position

Push up with speed and catch the medicine ball. Throw the medicine ball

back to the trainer and drop down into the push up position again


12/18


Push up and catch the ball again

Throw the ball then drop back into another push up


13/18


Conducting a Plyometrics Training Session

Any plyometrics session should commence with a thorough progressive warm

up as featured previously in this manual. The session can then consist of a

combination of exercises for the lower and upper body. Any intense or

challenging exercises should be kept to minimal repetitions. Some activities

that can be included in your session include the following:

1. Medicine ball pass and lateral shuffle

Stand facing a partner (this can be client and trainer) about 5 metres apart

and shuffle laterally while tossing and catching a medicine ball. This combines

movement in the lateral plane with upper body exercise.


14/18


2. Drop push up

Commence in the push up position between two steps. Lower into the down

position then push up and land with both hands on the steps. Lower into the

down position then push off the steps and land with both hands in between

the steps.


15/18


3. Standing Russian twist

This is another excellent upper body plyometrics exercise. Stand side on to

your partner, approximately 3 metres apart and hold a medicine ball at waist

height. In a smooth, continuous movement, rotate the upper body and arms

and release the ball. The partner catches the ball and rotates the upper body

and arms in a similar motion.


16/18


Incorporating speed & agility drills into a Plyometrics program

1. Jump, sprint, jump

Firstly, set out the cones in the appropriate position to guide the athlete.

Explain the movement sequence to the athlete. The trainer then calls out the

commands. In this example, the sequence is:

- jump forward and back over the cone

- run to the next cone (approx 5 metres away)

- jump forwards and backwards over the next cone


17/18


- jog back

The aim of the exercise is to develop agility and the ability to change

directions at speed.

2. Combination running lateral, forwards and backwards

This drill involves a combination of lateral, forward and backwards movement

patterns for agility, speed and power.


18/18

Fit ti P d S d T i i 1 1 18

In this example, the sequence is:

- Lateral running from cone to cone

- Sprint forward

- Jog backwards

3.types of plyometric movements

Documents