Shawn Myszka, CSCS

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on the Same Page/Review

Science
Objectives
Stretch-Shortening Cycle

Application

of Plyometrics

Assessing Ability
Essentials
Exercises

Program

Planning
Exercise Selection
Exercise Prescription

A few definitions:
- Ballistic actions which exploit the SSC
- Exercise aimed at improving the
elastic/reactive qualities of strength
- Exercises using the SSC actions enabling
muscles to achieve max RFD and gain
stiffness regulation
Always remember:
Before you can exert force, you must be able
to absorb it!

1. Increase concentric power production

capabilities.
2.

Develop eccentric strength needed to tolerate

extreme power absorption while explosively
braking during lengthening.

3.

KEY: Reactive strength needed to rapidly

recoil into subsequent shortening action.

A review of how both models of the SSC combine:

I. Eccentric
- Elastic energy stored in SEC
- Muscle spindles are stimulated
II. Amortization
- 1a afferents synapse w/motor
neurons
- Neurons transmit signals to agonist
III. Concentric
- Elastic energy released from SEC
- Neurons stimulate agonist

With both models of the SSC, if concentric

muscle action does not occur IMMEDIATELY
after amortization, meaning;
Too

long of a time b/t stretch and

contraction
Movement is over too large ROM
Then;
LOSE the ability of the stretch reflex and SEC!!

 Building

the Foundation

GPP General Physical Preparation

PBSF

Test - Posture, Balance, Stability,

Flexibility

Strength

Recommendations

NSCA/Research Suggestions
Tests w/given exercises

Proper Equipment
Toe-up rule
Heel-up rule
Thumbs-up rule
Foot placement
Breathing
Landings are KEY
MINIMIZE Ground Contact Time

 Low

- Mostly 2 legs, simple, amortization

longer, mostly in-place jumps
Intermediate - 2 or 1 leg, shorter
responses, amortization faster, tucks and
hops
High (Must progress to this) - more 1 leg,
multi-directional, amortization faster,
barriers
SHOCK!!! Proper progression must take
place; depth or drop jumps.

 Rebound

Ready Bounce Jump

Lunge Bounce Jump
Notes:

Start w/ static hold to find proper landing

positions/awareness
Progress into bouncing to teach the Athlete to
properly absorb force in the entire body.
Can add numerous protocols to the end of both
to add intensity.

 Why

Jump Squatting?
Jump Squat Variations

Pause Jump Squat

|
|

Concentric
RFD/Pure Explosiveness

Reactive Jump Squat

|

Eccentric/Concentric Coupling

Note: Either one of these can be done down to any

depth depending on desired training effect.
Optimal

Loading

 Box

Jump Variations

Pause Box Jump

Countermovement Box Jump
Lead Step Box Jump

Height

Choice

Most athletes train only taking off before

developing capabilities for absorbing shock and
effectively transferring that shock to positive
movement. So why is this important?

Like in running, when landing, Athlete must

absorb 3-4x/BW w/bent knees and 6-8x/BW
w/stiff knee.
Without ability to absorb F, Athlete wont be
able to change direction quickly b/c they cant
stabilize the negative forces to begin with.

This is where Plyometrics originated from

Verkhoshansky. However, they are now on the
end of the Intensity Spectrum!
Drop

Jump - Also referred to as Altitude

Drops or Drop Landings
Depth

Jump

Remember, before you can exert force you

must be able to absorb it!
Drop

jump = Taking energy in and increases

amount of F potential to put out

Depth

jump = Putting the energy out and

shorten ground contact times during
amortization and improve RFD and V that
occurs

So when is the Athlete ready for depth

jumps???

If the best VJ from a standing position is

better than the best VJ from a depth jump,
the athlete is NOT ready to do depth jumps
yet.

In this case, perform drop jumps to

increase ability to optimize force
absorption.

 Choose

box height that enables one to absorb

the most energy without faltering.

Stick

landing soft and silent.

Should
Start

be reflexive bounce at impact.

at 20% higher than the best vertical

jump height

 Originally,

recommendations called for .751.15 meters (30-45 inches)

Mid-80s, recommendations called for 16-24
inches
More recently, studies indicate 8-16 inches to
be effective height

Lower Height = More reactive ability

Higher Height = Overall dynamic strength
1.15+ are normally ineffective because of the
change in necessary landing mechanisms

Simple recommendation:
Use

DJ from heights that allow you to

jump and reach highest VJ immediately
after ground contact

Increase

speed, acceleration, and height

of jump BEFORE increasing box height.

Do

NOT spend an excess of 0.2s (200ms)

on the ground after landing.

 Where
Year

do I fit Plyometrics in?

round Periodization?

Dynamic

vs. Max Effort Days

Step 1: SWOT analysis of each Athlete

comparing each area of Plyometric ability
Step 2: Your Exercise Pool
Basic Strength
Explosive/RFD
Eccentric/Absorption
Reactive/Coupling
Step 3: Exercise Prescription

 Overload

- Remember that P = F x d/t

Thus, need to focus on 3 components:
Resistive-gravitational,

external

Spatial-ROM
Temporal-operating

Specificity-Basic

rate, impulse

biomechanics, but not

outward appearance, should resemble those
actions occurring in competition.
Follow power exercise prescriptions.
Thus; low volume, long rest periods, max
speed of execution.

 Questions/Comments,

etc
Plyometric Special Interest Group
Thank you!!!
Contact
651-747-6728
shawn@explosiveedgeathletics.com

Radcliffe, James C., and Robert C. Farentinos. High Powered

Plyometrics.

High-Powered Plyometrics. Perf. Jim Radcliffe. DVD.

Chu, Donald A. Jumping Into Plyometrics.

Siff, Mel. Supertraining.

Potach, David H., and Donald H. Chu. Essentials of Strength

Training and Conditioning. Ed. Thomas R. Baechle and Roger W.
Earle. 427-470.

Plisk, Steven. "Resistance Training-Part 1: Considerations in

Maximizing Sport Performance." Coachesinfo.Com. Yale
University. <http://www.coachesinfo.com/article/248/>.

Reactive Method. Perf. Westside Barbell/Louie Simmons. DVD.

Freak of Training. Perf. Jay Schroeder, Adam Archuleta. DVD.