PLYOMETRICS

THEORY AND APPLICATION

LEARNING OBJECTIVES
Define plyometrics and list the three primary components

Identify and describe each sub-component within the three primary components
of plyometrics

Describe the performance and injury prevention benefits associated with

plyometrics

Identify and design effective plyometric programming relative to individual

differences and session demand

© 2014 Athletes’ Performance, Inc. 2

© 2014 Athletes’ Performance, Inc. 1

 What should we consider when trying to
optimize transfer from the weight room to sport?

Strength Demands…

© 2014 Athletes’ Performance, Inc. 2

 Speed Demands…

Sport Demands…

© 2014 Athletes’ Performance, Inc. 3

 PLYOMETRICS: DEFINED

PLYOMETRICS
‘Shock-method’ was first proposed by Dr. Yuri Verkhoshansky and popularized
through the use of ‘depth/drop jumps’

The term PLYOMETRICS was later proposed by western track coach Fred Wilt

Plyometrics represent a category of movements that are meant to improve overall

speed-strength qualities

© 2014 Athletes’ Performance, Inc. 8

© 2014 Athletes’ Performance, Inc. 4

 DEFINING PLYOMETRICS
Drills aimed at linking optimal strength and speed during
fundamental movement patterns (speed-strength)

Defined as a quick, powerful movements that

utilize the stretch-shortening cycle (SSC)

© 2014 Athletes’ Performance, Inc. 9

SSC is defined as a rapid muscle lengthening

followed immediately by a rapid muscle
shortening

© 2014 Athletes’ Performance, Inc. 10

© 2014 Athletes’ Performance, Inc. 5

 SSC optimizes the use of the stretch reflex and
stored elastic energy

© 2014 Athletes’ Performance, Inc. 11

PLYOMETRIC COMPONENTS
Based on the dominant motor
patterns being taught within the
MOVEMENT following Movement Skills
session

Based on dominant force

vectors being taught within
DIRECTION the following Movement Skills
session

Based on the dominant

contraction types being taught
INITIATION within the following Movement
Skills session
© 2014 Athletes’ Performance, Inc. 12

© 2014 Athletes’ Performance, Inc. 6

 PLYOMETRIC: MOVEMENT

Two foot take-off followed

JUMP
by a two-foot landing

Single foot take-off followed

BOUND by an opposite single foot
landing

Single foot take-off followed

HOP by the same single foot
landing
© 2014 Athletes’ Performance, Inc. 13

01 MOVEMENT (JUMP)

Continuous Lin-Vert Jump Continuous Lin-Vert Box Split Jump

© 2014 Athletes’ Performance, Inc. 14

© 2014 Athletes’ Performance, Inc. 7

 01 MOVEMENT (BOUND)

Countermovement Lat-Horiz Bound Countermovement Lat-Horiz

45 ° Bound

© 2014 Athletes’ Performance, Inc. 15

01 MOVEMENT (HOP)

Drop Hop (Plyo Prep) Countermovement Lin-Vert Box Hop

© 2014 Athletes’ Performance, Inc. 16

© 2014 Athletes’ Performance, Inc. 8

 PLYOMETRIC: DIRECTION

Movement direction
LINEAR includes Linear-Vertical and
Linear-Horizontal

Movement direction
LATERAL includes Lateral-Vertical
and Lateral-Horizontal

Movement direction
ROTATIONAL includes Rotational-Vertical
and Rotational-Horizontal
© 2014 Athletes’ Performance, Inc. 17

02 DIRECTION (LINEAR)

Continuous Lin-Vert Double Contact Lin-Horiz

Alternating Split Jump Hurdle Hop

© 2014 Athletes’ Performance, Inc. 18

© 2014 Athletes’ Performance, Inc. 9

 02 DIRECTION (LATERAL)

Countermovement Lat-Vert Box Hop Countermovement Lat-Horiz

Hurdle Hop

© 2014 Athletes’ Performance, Inc. 19

02 DIRECTION (ROTATIONAL)

Countermovement Rot-Vert Countermovement Rot-Horiz

180° Jump 90 ° Bound

© 2014 Athletes’ Performance, Inc. 20

© 2014 Athletes’ Performance, Inc. 10

 PLYOMETRIC: INITIATION

NON COUNTER- No lengthening action prior to shortening

MOVEMENT action (Concentric only)

COUNTER- Rapid lengthening action prior to an

MOVEMENT immediate shortening action (SSC)

Lengthening action preceded by a rapid

DOUBLE ground contact and followed by a
CONTACT shortening action (SSC)

Linking multiple SSC repetitions together in

CONTINUOUS quick succession (SSC)

Lengthening action preceded by a rapid

DEPTH/DROP ground contact from a box and followed by
JUMP a shortening action (SSC)

© 2014 Athletes’ Performance, Inc. 21

03 INITIATION (NON-COUNTERMOVEMENT)

NCM Lin-Vert Jump NCM Lin-Vert Box Split Jump

© 2014 Athletes’ Performance, Inc. 22

© 2014 Athletes’ Performance, Inc. 11

 03 INITIATION (COUNTERMOVEMENT)

CM Lat-Horiz Hurdle Hop-Lateral CM Lat-Horiz Hurdle Hop-Medial

© 2014 Athletes’ Performance, Inc. 23

03 INITIATION (DOUBLE CONTACT)

DC Lat-Horiz Hurdle Hop-Lateral DC Lat-Horiz Hurdle Hop-Medial

© 2014 Athletes’ Performance, Inc. 24

© 2014 Athletes’ Performance, Inc. 12

 03 INITIATION (CONTINUOUS)

CONT Lin-Horiz Hurdle Hop-Lateral CONT Lin-Horiz Hurdle Hop-Medial

© 2014 Athletes’ Performance, Inc. 25

CHECK FOR LEARNING 01

List the 3 primary components of plyometrics
and the associated 3-5 sub-components

Write down 3-5 different plyometric

movements using the appropriate labeling

© 2014 Athletes’ Performance, Inc. 26

© 2014 Athletes’ Performance, Inc. 13

 PLYOMETRICS
OPTIMIZING TRANSFER

PERFORMANCE ENHANCEMENT

© 2014 Athletes’ Performance, Inc. 14

 PLYOMETRICS: PRIMARY GOAL

Apply optimal force (strength) and velocity (speed) in the correct

direction within the shortest time (efficiency)

© 2014 Athletes’ Performance, Inc. 29

PLYOMETRICS: PERFORMANCE BENEFIT

Increased explosive strength due to improved rate of force development (RFD)

Increased reactive strength due to greater storage and reutilization of elastic

energy

Improved ability to transfer force through the joints and minimize energy leaks

(Aagaard at al., 2002, Komi, 2003 and Turner and Jeffreys, 2010)
© 2014 Athletes’ Performance, Inc. 30

© 2014 Athletes’ Performance, Inc. 15

 FORCE-VELOCITY RELATIONSHIP
Maximal
High Strength
Performance
Speed in Sport
Running≥< 300ms
< 100ms
250ms
MAXIMAL SPEED SPEED
STRENGTH STRENGTH
Force (N)

Time (s)
PLYOMETRICS

Velocity (M/S)
(Newton & Kraemer, 1994)
© 2014 Athletes’ Performance, Inc. 31

RATE OF FORCE DEVELOPMENT

Heavy resistance
training

Explosive plyometric
training
Force (N)

Untrained

RFD

0 200ms 500ms
(Newton & Kraemer, 1994)
© 2014 Athletes’ Performance, Inc. 32

© 2014 Athletes’ Performance, Inc. 16

 What are the mechanisms underpinning the
performance benefit of plyometrics?

Stretch-Shortening
Cycle (SSC)

STRETCH-SHORTENING CYCLE

Movements utilizing a stretch-shortening cycle have been shown to

increase performance by 10-15% compared to movements that do not.

(Turner & Jeffreys, 2010)

© 2014 Athletes’ Performance, Inc. 34

© 2014 Athletes’ Performance, Inc. 17

 SSC: MECHANISMS
FORCE
POTENTIATION

CONTRACTILE INCREASED
CONTRIBUTION ACTIVATION TIME

STRETCH- STRETCH REFLEX

SHORTENING CYCLE
(SSC)
STORAGE OF
ELASTIC ENERGY
(MUSCLE)
ELASTIC
CONTRIBUTION
STORAGE OF
ELASTIC ENERGY
(TENDON)
(Blazevich, A.., 2011)
© 2014 Athletes’ Performance, Inc. 35

SSC: CONTRACTILE

Afferent Signal +
Stretch
Contractile Element +
Parallel Elastic
Component (PEC)

Muscle Spindle +
Stretch Reflex

Efferent Signal +
Contract

(Modified from Hill’s model for muscle contraction)

© 2014 Athletes’ Performance, Inc. 18

 SSC: ELASTIC
Slow SSC >250ms:
-Walking
-Jogging
-CMJ Contractile Element +
Parallel Elastic
Component (PEC)

Fast SSC <250ms:

-Sprinting
-Change of Direction
-DC/Depth Jumps Tendon+
Series Elastic Component
(SEC)

(Schmidtbleicher, p. 381-395, 1992) (Modified from Hill’s model for muscle contraction)

INJURY PREVENTION

© 2014 Athletes’ Performance, Inc. 19

 PLYOMETRICS: SECONDARY GOAL

Decrease risk of injury through increased tolerance to stretch

loads at various speeds, loads, and directions

© 2014 Athletes’ Performance, Inc. 39

PLYOMETRICS: INJURY PREVENTION BENEFIT

Injuries primarily occur during unexpected over-lengthening of muscle/ligaments
during landing and deceleration tasks

Many of these injuries occur when an athlete finds themselves in a position for
which they do not have a robust motor response

Plyometrics improve an athlete’s ability to handle rapid stretch loads and supports
enhanced coordination of movement during reaction and rapid change of
direction tasks

(Myer et al., 2008, Turner & Jeffreys, 2010 and Wilson & Flanagan, 2008)
© 2014 Athletes’ Performance, Inc. 40

© 2014 Athletes’ Performance, Inc. 20

 Plyometrics have been shown to improve performance factors while
decreasing biomechanical risk factors associated with ACL tears
Design:
- Females: N=18 (F) underwent 8 weeks of
plyometrics training and N=18 (F) acted as a control
and did no physical activity

Results:
- The plyometric group improved hop based
performance measures while improving lower limb
kinematics during single leg movement

Baldon et al., 2014

© 2014 Athletes’ Performance, Inc. 41

A 2012 Meta-Analysis showed that males and females involved in

neuromuscular based ACL prevention programs including plyometrics
have a significant reduction in ACL tears (M: 85%; F: 52%)

Sadoghi et al., 2012

© 2014 Athletes’ Performance, Inc. 42

© 2014 Athletes’ Performance, Inc. 21

 CHECK FOR LEARNING 02
List at least 3 factors that contribute to the
performance improvements seen during SSC
opposed to non-SSC movement (i.e. NCM
Jump vs. CM Jump)

Write down 3-5 sentences describing the role

of plyometrics in preventing non-contact
injuries (ex. ACL injury)1

© 2014 Athletes’ Performance, Inc. 43

PROGRAMMING

© 2014 Athletes’ Performance, Inc. 22

 PROGRAMMING CONSIDERATIONS
Frequency
Volume
Intensity
Methods

FREQUENCY, VOLUME & INTENSITY

FREQUENCY VOLUME INTENSITY MOVEMENTS

Weekly: Sets/Reps:
Contacts:
2x (15-20min) 2-3sets/4-6reps Movements: 3-5
40-60/session
Directions: 1-2
Focus: Rest Set/Session: Initiations: 2-3
Total: ≤120/wk
Speed-Strength 1-3min/72hrs

Weekly: Sets/Reps:
Contacts:
4x (5-15min) 1-2sets/4-6reps Movements: 2-3
20-30/session
Directions: 1-2
Focus: Rest Set/Session: Initiations: 2-3
Total: ≤ 120/wk
Activation 1-2min/24hrs

(de Villarreal et al., 2009)

© 2014 Athletes’ Performance, Inc. 23

 KEY CONSIDERATION

Studies on plyometrics do not factor in

total training volume (ex. inclusion of
strength and movement skills) and make
recommendations solely based on
plyometric training

METHODS (EX. JUMP – BOUND – HOP)

LINEAR LATERAL ROTATIONAL

VERTICAL TO HORIZONTAL VERTICAL TO HORIZONTAL VERTICAL TO HORIZONTAL

CONTINUOUS Lin-Vert Jump Lat-Horiz 450 Bound Rot-Vert 1800 Jump

Lin-Horiz Bound Lat-Horiz Hurdle Hop Rot-Vert 900 Hop
INTENSITY

DOUBLE Lin-Horiz Hurdle Jump Lat-Horiz Bound Rot-Vert 2700 Jump

CONTACT Lin-Horiz Hurdle Hop Lat-Horiz Hurdle Hop Rot-Horiz 1800 Bound

COUNTER- Lin-Vert Jump Lat-Horiz 450 Bound Rot-Vert 1800 Jump

MOVEMENT Lin-Horiz Bound Lat-Horiz Hurdle Hop Rot-Vert 900 Hop

NON COUNTER- Lin-Vert Box Jump Lat-Vert Bound Rot-Vert 900 Jump
MOVEMENT Lin-Vert Hurdle Hop Lat-Vert Hurdle Hop Rot-Horiz 900 Bound

INTENSITY

© 2014 Athletes’ Performance, Inc. 24

 EXAMPLE PROGRAMMING: PLYOMETRICS
PLYOS: Linear Movement Skills PLYOS: Multi- Movement Skills

Novice Athlete (4x per week) Advanced Athlete (2x per week)
Movement 1: Movement 1:
-NCM Lin-Vert Box (12in) Jump -CM Lat-Horiz Bound (Quick-Stick)
-2 x 5 repetitions -2 x (3x3) repetitions each

Movement 2: Movement 2:
-CM Lin-Horiz (12in) Hurdle Jump -Continuous Lat-Horiz 450 Bound
-1 x 5 repetitions -2 x 5 repetitions each

Movement 3: Movement 3:
-CM Lin-Horiz (6in) Hurdle Hop -DC Lat-Horiz (12in) Hurdle Hop
-2 x 5 repetitions each -1 x 5 repetitions each (medial & Lateral)

Total Contacts: 25 Total Contacts: 38

GUIDELINES
Movement (Jump – Bound – Hop)
- More Stable to Less Stable

Direction (Linear – Lateral - Rotational)

- General to Specific (Vertical to Horizontal)

Initiation (NCM – CM – DC – CONT – DJ)

- Low Force to High Force (Progression & Continuum)

Equipment (Low Box – Ground – Hurdle – High Box)

- Low Force to High Force

© 2014 Athletes’ Performance, Inc. 50

© 2014 Athletes’ Performance, Inc. 25

 CHECK FOR LEARNING 03
Create a single 10 min plyometric program
based on a 4x week intermediate athlete
preparing for linear speed sessions
(Note: Only create the plyometric portion and
include as much detail on volume and intensity as
possible)

© 2014 Athletes’ Performance, Inc. 51

CLOSING

© 2014 Athletes’ Performance, Inc. 26

 MOVEMENT
Movements are selected based on
the level of athlete (2-leg to 1-leg) and
the specific movement
characteristics in need of
development (movement skills &
sport)

© 2014 Athletes’ Performance, Inc. 53

DIRECTION
Movement directions are selected
based on the level of athlete (linear to
rotational) and the specific directional
force characteristics in need of
development (movement skills &
sport)

© 2014 Athletes’ Performance, Inc. 54

© 2014 Athletes’ Performance, Inc. 27

 INITIATION
Movement initiations are selected
based on the level of athlete (NCM to
DJ) and the specific speed-strength
characteristics in need of
development (strength & movement
skills)

© 2014 Athletes’ Performance, Inc. 55

© 2014 Athletes’ Performance, Inc. 28

 APPENDIX
Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of
force development and neural drive of human skeletal muscle following resistance training. Journal of
applied physiology, 93(4), 1318-1326.
Blazevich, A. (2011). The Stretch-Shortening Cycle (SSC). Strength and Conditioning: Biological principles
and practical applications, 2.8, 209-221.
Bobbert, M. F., Gerritsen, K. G., Litjens, M. C., & Van Soest, A. J. (1996). Why is countermovement jump
height greater than squat jump height?.Medicine and science in sports and exercise, 28, 1402-1412.
Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier
Churchill Livingstone.
Bosco, C., Montanari, G., Ribacchi, R., Giovenali, P., Latteri, F., Iachelli, G., ... & Saibene, F. (1987). Relationship
between the efficiency of muscular work during jumping and the energetics of running. European journal
of applied physiology and occupational physiology, 56(2), 138-143.
Cardinale, M., Newton, R., & Nosaka, K. (Eds.). (2011). Strength and conditioning: Biological principles and
practical applications. John Wiley & Sons.
Carlock, J. M., Smith, S. L., Hartman, M. J., Morris, R. T., Ciroslan, D. A., Pierce, K. C., ... & Stone, M. H. (2004).
The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. The
Journal of Strength & Conditioning Research, 18(3), 534-539.
Chu, D. (1983). Plyometrics: The link between strength and speed. Strength & Conditioning Journal, 5(2),
20-21.

© 2014 Athletes’ Performance, Inc. 57

APPENDIX
Chu, D. (1998). Jumping into plyometrics. Human Kinetics.
Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular
power. Sports medicine, 41(1), 17-38.
de Marche Baldon, R., Lobato, D. F. M., Yoshimatsu, A. P., dos Santos, A. F., Francisco, A. L.,
Santiago, P. R. P., & Serrão, F. V. (2014). Effect of Plyometric Training on Lower Limb Biomechanics
in Females. Clinical Journal of Sport Medicine, 24(1), 44-50.
Hewett, T. E., Ford, K. R., & Myer, G. D. (2006). Anterior cruciate ligament injuries in female athletes
Part 2, a meta-analysis of neuromuscular interventions aimed at injury prevention. The American
journal of sports medicine, 34(3), 490-498.
Komi, P. V. (2008). Stretch-shortening cycle. Strength and power in sport, 2, 184-202.
Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical
review. British journal of sports medicine, 41(6), 349-355.
Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-
extremity plyometric training. Sports medicine, 40(10), 859-895.
Myer, G. D., Paterno, M. V., Ford, K. R., & Hewett, T. E. (2008). Neuromuscular training techniques to
target deficits before return to sport after anterior cruciate ligament reconstruction. The Journal of
Strength & Conditioning Research, 22(3), 987-1014.
Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a
mixed methods training strategy. Strength & Conditioning Journal, 16(5), 20-31.

© 2014 Athletes’ Performance, Inc. 58

© 2014 Athletes’ Performance, Inc. 29

 APPENDIX
Sadoghi, P., von Keudell, A., & Vavken, P. (2012). Effectiveness of anterior cruciate ligament injury
prevention training programs. The Journal of Bone & Joint Surgery, 94(9), 769-776.
Schmidtbleicher, D. (1992). Training for power events. Strength and power in sport, 1, 381-395.
Turner, A. N., & Jeffreys, I. (2010). The stretch-shortening cycle: Proposed mechanisms and
methods for enhancement. Strength & Conditioning Journal,32(4), 87-99.
Verkhoshansky, Y. V., & Siff, M. C. (2009). Supertraining. Verkhoshansky.
de Villarreal, E. S. S., González-Badillo, J. J., & Izquierdo, M. (2008). Low and moderate plyometric
training frequency produces greater jumping and sprinting gains compared with high
frequency. The Journal of Strength & Conditioning Research, 22(3), 715-725.
de Villarreal, E. S. S., Kellis, E., Kraemer, W. J., & Izquierdo, M. (2009). Determining variables of
plyometric training for improving vertical jump height performance: a meta-analysis. The Journal of
Strength & Conditioning Research, 23(2), 495-506.
de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength
performance? A meta-analysis. Journal of Science and Medicine in Sport, 13(5), 513-522.
Wilson, J. M., & Flanagan, E. P. (2008). The role of elastic energy in activities with high force and
power requirements: a brief review. The Journal of Strength & Conditioning Research, 22(5), 1705-
1715.

© 2014 Athletes’ Performance, Inc. 59

© 2014 Athletes’ Performance, Inc. 30