the effectiveness of plyometric training methods

A review of the effectiveness of Plyometrics and its prescription by strength and conditioning coaches

By Michael Hardy

Background to Topic

Around since 1960’s

Stretch-shorten cycle

Background Cont.........

Professor Rodolfo Margaria

“ Tension dependant on speed and degree of pre-stretch of the muscle ”.

Background cont....... American track coach Fred Wilt

1975

Plyometrics?

Importance to study

Russian Scientist Yuri Verkhoshansky

“Shock Method”

Importance to study cont........

Figure 1: Drop jump

“ Increase explosive power ”

Critical evaluation of research

Both groups improved jump height

No use of the “shock method” in research

Objective measures may have improved if “shock method” was applied

Aim: To identify the neuromuscular effects of a 7 week plyometric training program

Research conducted utilised the “shock method” of training

Optimal surface was hard with moderate volume of training

For neutral surface the optimal volume of training was moderate

Not “true Plyometrics”, in essence simple jump training

Intervention improved athletic performance, in measures of agility by 7%

Practical ApplicationsIf surface is neutral, volume should be high

If surface is hard volume should be moderate

Exercises should be explosive in nature

Program should incorporate the use of the “shock method”

Further ResearchResearch project with the conditions high volume on a hard surface

Method of training may increase the chance of injury

With great risk comes even greater reward

Push the envelope despite possible risks

Conclusions

ReferencesPeer reviewed journal articles:

(1) Campillo RR, Andrade DC, Izquierdo M. EFFECTS OF PLYOMETRIC TRAINING VOLUME AND TRAINING SURFACE ON EXPLOSIVE STRENGTH. Journal of strength and conditioning research/National Strength & Conditioning Association 2012.

(2) Heang LJ, Hoek WE, Quin CK, Yin LH. Effect of Plyornetric Training on the Agility of Students Enrolled in Required College Badminton Programme. International Journal of Applied Sports Sciences 2012;24(0):1-18.

(3) Karver AA. Sand jump training versus ground jump training for volleyball players. 2013.

Images:

Track and field 24 ( Fang Guo )

Soviet Union - Spartakiad 1959 ( Footysphere – no real name given )

Kosai Hatem ( Doha Stadium Plus Qatar )

Ocean Lakes Volleyball ( Bruce Stockwell )

Greg Rutherford ( Annie C )