implementing a mechanical model for plyometric progressions

IMPLEMENTING A MECHANICAL MODEL FOR PLYOMETRIC

PROGRESSIONSMike Young, PhD mikeyoungphd mikeyoung

What if I told you that everything

you’ve ever learned about plyometric progressions is

wrong

I didn’t have a force platform

and did just fine thank you

What was the vertical velocity?

The difference between Apex and

Landing determines Vertical Velocity

NOT NECESSARILY TAKEOFF POINT

Relative to your highest point, was your landing point….

Lower? —-> MORE mechanical load!!

Higher? —-> Less mechanical load

The Same? —-> Moderate mechanical load

Falling from a higher height increasesvertical velocity at impact

In most cases, the differencebetween the highest and lowest point

Improvements in Jumping Ability will Naturally Intensify an Activity

Did they fall a great distance?

Any Forward, Backward or

Lateral Movement?

Did they fall a great distance?

What was there horizontal velocity?

Did they fall a great distance?

How fast were they moving?

Did they fall a great distance?

How fast were they moving?

How was the collision?

STIFFNESS JUMPSminimal amortization. short contact.

STIFFNESS JUMPSminimal amortization. short contact.

Did they fall a great distance?

How fast were they moving?

Compliant or jarring?

Did they fall a great distance?

How fast were they moving?

Compliant or jarring?

How was the load distributed?

Bilateral Loading with Temporal Offset (Skipping)

Bilateral Asymmetric Loading (Split / Lunge Jumps)

Bilateral Loading (Double Leg Jumps)

Unilateral (Bounding / Single

Leg Hopping)

Anatomy,

Contact &

Loading

Each LE Limb = ~17% Total BWLower Leg & Foot = ~6% Total BW

Bodyweight Squat = ~88% BWLoad on each Leg = ~44% BW

Single Leg Squat = ~94% BWLoad on Leg = ~94% BW

Impact Force is approximately double and eccentric GRF is approximately 30-50% higher

Single leg depth jumps are approximately half the height as their double leg equivalents

Bilateral Unilateral

Unilateral Plyometric Loading can be MORE THAN 200% of the load of Bilateral Equivalents

Did they fall a great distance?

How fast were they moving?

Compliant or jarring?

BL Temporal Offset, BL Asymmetric,BL Symmetric, Unilateral?

Low Mechanical Load High Mechanical Load

Low Medium High

Heig

ht

None Slight Fast

Spee

d

Soft Firm Stiff

Rigi

dity

Bilateral (Temporal Offset)Bilateral (Asymmetric)

Bilateral (Symmetric)Unilateral

Land

ing

Low DropNo Movement

SoftBilateral

High DropFastStiff

Unilateral

Low Mechanical Load High Mechanical Load

• Height: +• Movement: -• Collision: ++• Loading: ++(BL)

Answer: Low ML

• Height: ++• Movement: ++• Collision: ++• Loading: +++(Uni)

Answer: Moderate ML

• Height: +++• Movement: +• Collision: +++• Loading: ++ (BL) Answer: High ML

• Height: -• Movement: -• Collision: -• Loading: ++ (BL)

Answer: Low ML

• Height: +++• Movement: ++• Collision: +• Loading: + (BLT)

Answer: Moderate ML

• Height: +• Movement: +• Collision: +• Loading: ++ (BL) Answer: Low ML

• Height: ++• Movement: +• Collision: +++• Loading: ++ (BL) Answer: Moderate ML

• Height: +++• Movement: +++• Collision: +++• Loading: +++ (BL) Answer: High ML

Other Factors to

Consider

Anyone can fall….

but can you land?

Considerations for Surface

>Mass = >Load

What about external loading?

What about assistance?

KNOW THE 4 QUESTIONS

UNDERSTAND THE BASICS OF PROJECTILE MOTION & IMPACT

CREATE A HIERARCHY BASED ON THE 4 QUESTIONS

USE PLYOMETRIC HIERARCHY TO ESTABLISH YOUR ANNUAL, RTP AND LTAD PROGRESSIONS

THANKS TWITTER.COM/MIKEYOUNG ATHLETICLAB.COM PROFORMANCE.PRO FITFORFUTBOL.COM ELITETRACK.COM