Effective Plyometric Training: Maximizing Intensity and Recovery

1. Plyometric Training Sports med 2

2. Intensity • Intensity is the amount of stress placed on muscles, connective tissues, and joints • Skipping is considered low intensity • Depth jumps are considered high intensity • As intensity increases volume should decrease

3. Frequency • The number of plyometric training sessions per week • Should range from 1-3 sessions per week • Frequency differs depending on the sport

4. Recovery • The time between repetitions, sets, and workouts • 48-72 hours is typical recovery between sessions

5. Plyometrics • Plyometrics is a form of resistance training and must follow the principles of progressive overload • Progressive overload is the systematic training increased frequency, volume, and intensity

6. Pre-evaluation • Pre-training evaluation of an athlete • Before starting plyometrics the athlete must understand proper plyometric technique and possess enough strength, speed and balance • Technique • Athletes must learn proper technique • Strength • The level of strength needs to be considered before beginning a plyo workout • Balance • The maintenance of a position without moving for a given period of time • Should be able to stand on one leg for 30 seconds

7. Landing surfaces • Landing surfaces must be shock absorbing • Grass fields • Mats • Mats over 6 inches should not be used • Shock absorbing floor

8. Key Points • Always warm up and stretch especially the legs • Explosive movements are required for optimum results • Correct foot placement is essential • Adequate recovery between reps can not be stressed enough • Use only your body weight when performing plyometric exercises • Avoid damped landing • Use sprung floors • Dry grass or an athletic track • Aim to stay on the ball of your foot

9. Strength • should able to perform 5 squat reps at 60% of their bodyweight before doing plyometrics, or be able to back squat 1.5 to 2 times their body weight. • For upper body plyometrics they should be able to bench press their body weight Age • Physical maturity should not be the sole determinant of plyometric preparedness • Psychological maturity is a necessary component • Recovery • The time between repetitions, sets, & workouts • 48-72 hours is typical recovery between sessions • Progressive overload • Systematic training increased F, V, and I • As intensity increases volume decreases http://www.5min.com/Video/How-to-Train-Plyometric-Drills-6184246