GHS Strength and Conditioning

1. GHS Strength and Conditioning Plyometrics Desire, Dedication, Determination GHS Strength and Conditioning

2. Plyometrics“Explosive Speed Strength” The National Strength and Conditioning Association Refers to Plyometrics as the exercises that enable a Muscle to reach maximal strength in as short as time as possible (Baechle, 1994). Plyometrics are believed to be The link relating speed and power. In using resistance Exercises the size of the muscle is emphasized, in Plyometrics the “explosive-reactive” power is utilized by improving the stretch reflex of the muscle. The stretch or myotatic reflex of the muscle is its ability to contract (concentrically) following a period of lengthen state (eccentric). Essentially, plyometrics attempt to improve the rapid deceleration of mass followed by a rapid acceleration of mass. The faster a muscle can change direction the greater power/force production created. Plyometric Principles (Glass, 2000): 1- Weight training is a complement to plyometrics. In order to perform Plyometric exercises, an athlete must be able to lift 1.5 times his/her body weight (Baechle, 1994). 2- Frequency- number of plyometric workouts in a week. Usual range is one to three sessions with two being the norm. 3- Volume- expressed as a number of foot contacts per workout. Foot contacts per session: 80-100 for beginners; 100-120 for intermediate level; 120-140 for advanced athletes (Baechle, 1994). -If intensity of training is high, volume should be low 4- Surface is key, must be performed soft-grass like surface. 5- Emphasize quality of quantity; emphasize height and/or distance with little ground contact time. 6- Progression- Two leg single response: leaps, jumps, skips, hops, bounds with two legs. Then proceed to single leg exercises. Only when advanced skills are acquired should height be incorporated. GHS Strength and Conditioning

3. Plyometrics Ankle Bounce Standing with a slight bend in the knees, the feet together, and the hands on the Waist, jump as high as possible generating vertical force through plantar flexion Of the ankles. Upon landing on the balls of the feet, quickly repeat the movement for a designated number of reps. Cycle Ankle Bounce Standing with a slight bend in the knees, the feet together, and hands on the waist, jump as high as possible generating vertical force through planter flexion of the ankles. Upon landing on the balls of the feet, quickly repeat the movement for a designated number of reps. Cycle your legs through, alternating one leg out in front of the other each jump. Drop Jumps Standing with the arms on the side of the body, drop to the ¼ squat position and Perform an explosive vertical jump. Throw arms upward with each jump. Set Up again and repeat the jump. Tuck Jumps Perform successive vertical jumps. With each jump, pull the knees upward Toward the chest prior to landing. Repeat the movement emphasizing the impulse off the ground (spend little time as possible with ground/foot contact). The hands should be palms down at chest height; attempt to touch the hands with the knees. Squat Jumps Standing with the hands clasped behind the head, lower down to a parallel squat Position and jump vertically. Upon landing return to the parallel squat position And immediately repeat the jump. Standing Long Jump From the standing jump position, perform a standing long jump emphasizing Distance. Throw the arms upward and extend the body for maximum distance. GHS Strength and Conditioning

4. Plyometrics DBL Leg Cone Jump Using six 12” cones spaced 1 yard apart jump upward as high as possible, flexing the knees completely so as to bring the feet under the buttocks, and forward enough to clear the cone. Emphasize maximum lift by bringing the knees high and forward with each repetition. Upon landing, impulse off the ground for another repetition. Use the arms to help achieve maximum lift. SR Leaps From the standing power position perform a standing long jump emphasizing height and distance. Throw the arms upward and extend the body for maximum height and distance. 3 Continuous SLJ From the standing long jump position perform a standing long jump emphasizing Distance. Throw the arms upward and extend the body for maximum distance. Upon Landing, impulse off the ground for 2 more repetitions. Single Leg Hops Standing on one leg with the arms on the side of the body, drop to the ¼ squat position and perform an explosive vertical jump. Repeat the movement emphasizing the impulse off the ground. Spend as little time as possible on the ground. Lateral Cone Jumps Standing beside a cone, jump laterally over the cone flexing the knees completely So as to bring the feet under the buttocks. Pull the knee high to emphasize Maximum lift. Upon landing impulse off the ground over the cone in a back and Forth sequence. Thrust the arms in an upward motion. Depth Drops While standing at the edge of a plyo. box (18’ – 24’), drop to the ground landing with Both feet together and knees bent to absorb the shock of the landing. The back Should be flat at a 45 degree angle to the hip. Maintain a good power position, then Return to the top of the box for another drop. GHS Strength and Conditioning

5. Plyometrics Box Jumps Standing in front of a plyo. Box (start low to high), jump vertical and forward onto The box. Execute proper landing with soft, flat feet and absorb the landing through Proper knee flexion. Emphasize body control and speed of movement. Incremented Lateral Hops Using a marked area shaped like a “V”, start at the head of the “V” jump side to side Outside the marked area for (8) jumps. Upon landing impulse off the ground in a Back and forth sequence. Work your way up so that you finish at the widest part Of the “V” which should be 4’ to 6’, with a length of 8’ to 12’. Side to Side Box Shuffle Standing beside a 12” box, place one foot on the box and jump laterally over the Box. Push off the foot that is in contact with the box. One foot should be on the Box at all times. Upon landing impulse off the ground over the box in a back and Forth sequence. Thrust the arms in an upward motion. Spin Jumps Standing with both feet side by side, jump just high enough off the ground so that Your body can spin around. Jump ¼ and back, ½ and back, ¾ and back, and 360 and back. Upon landing impulse off the ground in a back and forth sequence. Work both sides of the body. Split Jumps Standing with your legs split like a lunge position, jump vertically. Upon landing Immediately repeat the jump. Thrust the arms in an upward motion. Cycle Split Jumps Standing with your legs split like a lunge position, jump vertically. Upon landing Immediately repeat the jump. Cycle your legs through, alternating one leg out In front of the other jump Complex Training A type of training in which a set of plyometrics is performed after a set of resistance Training exercise. GHS Strength and Conditioning