PLYOMETRIC TRAINING FOR SPEED

Steve Blocker Emporia State University

Science & History

First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky

Exploit elastic properties of muscle in order to produce more forceful contraction

Plyometrics or “jump training” considered link between strength & speed

Science & History

Training adaptations include: Increased RFD Musculotendonous stiffness Improved rate coding & synchronization Train fast to be fast!

Progressions Develop maximum

strength first

Athlete should master the back squat

Adaptations to strength training are similar w/less risk of injury

Who Should do Plyometrics?

Plyometric training can benefit any athlete

2003 study – distance runners increased running economy & improved 3k run performance Trained subjects were used

Good method to improve foot/ankle & joint strength

Who Should do Plyometrics?

Strength first!

Training age-appropriate

Event appropriate: Consider amount of jumping/sprinting already being done in event practices

Possible Strength Prerequisites

Back Squat 1.5xBWT

Back Squat 60% of BWT for 5 reps in 5s or less Low intensity plyo work can still be introduced

to the beginning athlete even if they do not meet these requirements

Safety

Always perform on a softer surface

Sand isn’t always better

Grass/turf/track/carpeted room/wrestling mat

Proper footwear – don’t go barefoot just yet

Adequate rest intervals – no puke index 1:5 work : rest

Athletes who weigh more than 225lbs should avoid high intensity plyos – (NSCA)

Program Design

Always do early in the training session/week

Try to avoid fatigue as much as possible Less is more

Beginners - ~100 contacts Intermediate ~ 200 contacts Advanced ~ 400 contacts *Intensity level is important

Program Design

Beginners –ramp volume & intensity for 2-3 weeks

More advanced/intense training – follow: Base week: 275 total contacts Volume week: 300 total contacts Recovery week: 250 total contacts Peak week: 325 total contacts *only higher intensity exercises w/advanced

athletes

Program Design

Start slow: Pre-season/General Prep

Goal: Develop structural strength/technique Exercises done mostly in-place Gradually allow forward movement (drifting)

No measuring of distance 2-3 week cycle

Gradually increase volume – (cup analogy) Developers can repeat cycle with slightly more

intensity

Low vs. High Intensity

Intensity of Plyometrics

SL vs. DL

Multiple vs. Single Response (MR vs. SR)

Hops vs. Bounds

Height of jumps (hurdles/boxes etc.)

Distance covered always trust your judgment

Program Design

Preseason workout – (entire team) 3x8 DL hops (in place) 3x8/leg SL hops (in place) 3x5/leg skater strides 3x8 jumps onto box/practice landing 3x5 DL hops into pit

Use teaching cues: thumbs up/exhale upon jump/minimize ground contact and maximize height

Progress over small hurdles or objects

Sample Training Week Pre-season

Monday Tuesday Wednesday

Thursday Friday

-3x5 jumps onto box/practice landing-3x8 DL hops-3x8/leg SL hops-3x5/leg Skater Strides-3x5 DL hops into sand pitTotal volume: 93 contactsIntensity: lowWt Rm: Oly lifts or upper body

Normal Track Workout – conditioning oriented

Cross Train/GamedayRest/Recovery

Weight Room: Circuit/abs or off day

-3x5 jumps onto box/practice landing-3x8 DL hops w/low objects-3x8/leg SL hops w/low objects3x5 tuck jumps-4x5/leg Skater Strides-3x5 DL hops into sand pitTotal volume: 113 contactsIntensity: low

Speed Endurance Workout

Sample “Mixed” Workouts

3x20m push-up sprints – walk back rest

DL hops for height – 5 jumps or backboard jumps (SR)

Plyo-push ups – 3x5 for height (MR)

3x30m straight leg bounds into 10m “burst” (MR)

10 DL jumps into pit – walk out after each jump (SR)

Program Design - In-Season

Decrease or maintain volume

Replace a plyometric workout with a traditional competition

Sprinting at maximum effort is also plyometric

Sample Training Week In-season

Monday Tuesday Wednesday

Thursday Friday

Plyometrics & event specific short speed work.

Block work.

Weight Room

Speed Endurance at low intensity.

8x200 w/2-4min rest @ 75%

Small Meet Shake LoosePre-MeetOnly low-intensity exercises as part of the warm-up

Meet

Advanced Athletes

Complex Training Method: Heavy lift followed by plyometric exercise Stimulate Nervous System

Use compatible exercise combos Back Squat/Tuck Jump/Depth jump Deadlift or Power Clean/Box Jump Bench Press/Clap push-up/Med-ball chest pass

Review

Always begin conservatively

Use YOUR judgment – don’t always finish what is written down

Quality vs. Quantity

STRENGTH first

Sprinting is plyometric in nature

Suggested Readings

High Powered Plyometrics - James Radcliffe

Jumping into Plyometrics - Donald Chu, PhD.

NSCA Journal

THANK YOU!

Contact Info: Sblocke1@emporia.edu