Plyometric Training For Acceleration, Maximum Velocity and Change of Direction

Kurt Hester BS,CSCS,USAW,SAC, Pro Performance Director D1 Sports

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The Athlete

Why Plyometrics?
Potential to: Increase sprint capability Increase jump capability Increase change of direction speed Increase power ACL injury prevention measurer The summation of these products equals increased athletic performance

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The Athlete

Why not plyometrics?

You might not have the knowledge or experience to implement a program Time constraints Potential for injury
Spinal compression Spinal shrinkage ACL injuries Patellar tendonitis Achilles tendonitis Shin splints

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The Athlete

Risk Reward Ratio

Is it worth the time and effort to implement this modality into your program? Can you and your staff minimize the risk involved in this modality of training?

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The Athlete

Problems/Solutions
Problem
We take it for granted that an athlete will know how to jump or land.

Solution
Teach the landing first. Step off a 12 box, landing in a quarter squat stance with back flat, knees over toes, body weight distributed evenly on the power pads of the feet with the heels slightly elevated. Landing should be soft. Teach the jump second. Slight knee bend, powerful upward extension of arms with forceful hip extension. Literature states that you should be able to hold the landing for at least 20 seconds.

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The Athlete

Problems/Solutions
Problem
Lack of Basic Athletic Qualities: core strength overall lower body strength eccentric lower chain strength hip and ankle flexibility

Solution
Back and front side core work Weighted core work Upright and prone core work Back squat, front squat, goodmornings, RDL, split squat, lunge, step-up, SLGM, SLRDL Towel leg curl negative, glute ham negative Below parallel squats, overhead squats , general static stretching

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Continued
Literature states that you should be 14 years of age and have a squat strength 1.5 to 2.5 times your body weight.

Problems/Solutions
Problem
Training intensities are too high.

Solution
Master double leg jumps first Bounds Hops Then depth jumps

Depth Jumps
Box Height:6 to 24 No longer than .15 second ground contact time. Land on the balls of the feet without heels contacting the ground.

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Problem/Solutions
Problem
To many repetitions are prescribed.

Solutions
25-35 foot contacts per session. 100-140 contacts per week.

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The Athlete

Problem/Solutions
Problem
Not enough recovery time between sets.

Solution
Intensity Level
High Med-High Moderate Moderate-low Low

Plyometric Exercise
Depth Jumps-32 inches Depth Jumps-32 inches Bounding Exercises Low Reactive Jumps Low Impact Jumps

Rest Interval
+ 5 min 3 - 5 min 3 - 5 min 3 - 5 min 2 - 3 min

Problem/Solutions
Problem
The training is not specific to the task, sport or position in a particular sport.

Solution
Acceleration Plyometrics Lineman Velocity Plyometrics Lateral Plyometrics

Non-Lineman

Problems/Solutions
Problem
Intensity of training is hard to measure and control

Solution
Time athletes
Sets Bounds Landing

(coach and motivate)

Problems/Solutions
Problem Training surface Too hard Too soft Unstable Solution Use: turf Grass Infield Dont use: concrete Cow pastures Lineman: Sand-early in a cycle or during power phase Mats - teaching

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Miscellaneous
Variety- change exercise every two weeks. Cycle- 2-3 weeks only, one week off through the cycle with no plyometric work done the week before you test. In most cases, all exercises and drills are safe if introduced at the proper time, in the proper sequence, after adequate preparation, and with consideration to the progression as it relates to the individual.

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Jump Hop

Correct terminology

Two leg take-off and landing Single leg take-off landing on same foot.

Bound
Single leg take-off landing on opposite foot.

Skip
Single leg take-off with two foot contacts.

Medial Hop
Lateral single leg take-off landing to the mid-line.

Depth Jump
Double leg jump and landing b/t multiple boxes.

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NFL COMBINE WEEKLY MICRO-CYCLE DAY 1 Linear Warm-up Velocity Mechanics Velocity Plyometrics Velocity Speed Development DAY 2 Lateral Warm-up Rapid Response Lateral Speed Development DAY3 Pool Workout Yoga DAY 4 Linear Warm-up Acceleration Mechanics Acceleration Plyometrics Acceleration Speed Development DAY 5 Linear Warm-up Technical Strides Endurance Mechanics DAY 6 Lateral Warm-up Rapid Response Lateral Plyometrics Lateral Speed Development DAY 7 OFF

Core- (Med Ball) Over head and Chest Throw Upper Body Lift OFF

Core- (Med Ball) Over head and Chest Throw

Upper Body Lift

Core- (Med Ball) Rotation Throws

OFF

Hip Mobility

Core Exercises Rotational & Flexion

OFF

Explosive Lifts Lower Body Lifts Hip Strengthening

Core Exercises Rotational & Flexion

OFF

Explosive Lifts Lower Body Lifts Hip Strengthening

OFF

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Football Micro-cycle 3-Day Monday

Linear Dynamic Warm-up Velocity Mechanics Velocity Plyometrics Velocity Work Explosive Lifts Absolute Strength Auxiliary Lifts Core

Wednesday
Lateral Dynamic Warm-Up Rapid Response Drills Lateral Plyometrics Agility and Skill Drills Explosive Lifts Absolute Strength Lifts Auxiliary Lifts Core

Friday
Linear Dynamic Warm-Up Acceleration Mechanic Drills Linear Acceleration Plyometrics Acceleration Work Explosive Lifts Absolute Strength Lifts Auxiliary Lifts Core

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Football Micro-Cycle 4-Day Monday

Linear Dynamic Warm-Up Velocity Mechanics

Tuesday
Lateral Dynamic WarmUp Rapid Response Drills

Thursday
Linear/Lateral Dynamic Warm-Up Acceleration Mechanics & Rapid Response

Friday
Linear Dynamic WarmUp Speed Endurance Speed Endurance Mechanics Med Ball & Rotational Upper Body Lifting Auxiliary Lifting Core Front Side

Velocity Plyometrics Velocity Work Explosive Lifting Lower Body Lifting Auxiliary Lifting Core Back Side

Agility and Skill Work Med. Ball Rotational Upper Body Lifting Auxiliary Lifting Core Front Side

Acceleration/Lateral Plyometer Explosive Lifting Lower Body Lifting Auxiliary Lifting Core Back Side

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Lineman Plyometric Progression

Monday
Weeks 1&2
Med Ball Chest Pass Drop Jumps Explosive Lifts Lower Body Lifts Med Ball Over head throw Jumps to box Explosive Lifts Lower Body Lifts

Thursday
Med Ball Drop Jumps Explosive Lifts Lower Body Lifts Med Ball twist throw Lateral Mind Hurdle Jumper Explosive Lifts Lower Body Lifts Med Ball Lateral Punch Lateral Speed Jumps 6" hurdle Mogle Jumps Lateral Hop Explosive Lifts Lower Body Lifts 12" Hurdle Mogle Jumps Medial Hop Multi Planar Hop 90 degrees

Weeks 3&4

Weeks 5&6 Weeks 7&8

Med Ball Over Squat throw Seated Jumps to Box Explosive Lifts Lower Body Lifts Med Ball Chest Post Jump Jump Squat/Pogo/Star Jump Explosive Lifts Lower Body Lifts

Acceleration: Phase 1 Jumps in PLACE

Squat Jumps Star Jumps Pogo Jumps Knee Tuck Jumps Double Leg Butt Kick

Velocity: Phase 1 Skips

Skip for height Skip for distance

Lateral: Phase 1 Lateral Jumps

Speed Ladder 6" hurdle 12" hurdle 18" hurdle Cones Bags Hops Line Medial/Lateral

Progression Jumps
Speed Jump Ladder Speed Jump- 6" hurdle Pogo Jump- 12" hurdle Pogo Jump- 18" hurdle

Phase 2

Phase 2 Bounds
Single Leg Bound Run Run Bound

Phase 2 Lateral Jump(yardage)

Weighted Jumps
Jumps in Place Jumps to box Seated Jumps to box

MOGLE Lateral hop

Resisted Bounds
Single Bound

Resisted Lateral Jump

Mogle Jump Lateral hop

Jumps (yardage)
Double Leg Jump Pogo Knee Tuck Jumps Split Jumps

Box Hops
Media Lateral

Phase 3
Depth drop to Vertical Jump Depth drop to Sprint Rapid Response Jumps Cycle Hop

Phase 3
Single Leg Depth Hop Progression Hurdle Hop

Phase 3
Lateral Progression Jumps/Hops Cone Hurdles Bags Incline/Decline Progression Jumps & Hops