MAXIMIZE EXPLOSIVE POWER
4 WEEK PLYOMETRICS
PROGRAM
ABSORPTION & DECELERATION
TRIFORMANCE SPORTS TRAINING
1
INTRODUCTION
PLYOMETRICS
Want to become an explosive athlete? Include
plyometrics in your training program. Most
athletes would agree performing plyometrics
are fun! Unfortunately too many athletes go
out to a field jumping in all sorts of ways with
no purpose. Adopting this style of training can
promote dysfunction & poor movement quality
equating to negative results and ultimately
injuries.
Plyometrics demand strength, power & speed.
When exposed to a healthy dose you will
become more explosive while preventing
injuries such as ACL tears. A healthy dose
considers: complexity, intensity, volume, focus
& progressions.
Any dynamic movement consists of 3 phases:
eccentric, isometric & concentric. Master each
phase and you will boost your sprinting,
jumping & changing direction ability!
THAT'S ENOUGH TALK, LETS GET STARTED!
2
THE WARM-UP
PREPARATION
The warm-up is going to raise body
temperature, improve joint mobility, increase
flexibility and heighten the central nervous
system. Short-term it benefits the quality of the
workout while long-term it will keep your body
more durable and healthy. We recommend:
Foam rolling to reduce muscle stiffness and
increase blood circulation.
Active mobility drills to mobilize the joints
and fire the stabilizers in the abdominal, hip
and shoulder regions.
Dynamic movements like skips, shuffles,
ladder drills and carioca to raise body
temperature.
Make the warm-up fun, add in new exercises
and don't be afraid to switch it up. Just
remember always have a purpose behind your
exercise selection. A proper warm-up can take
around 15 to 20 minutes.
3
WARM-UP TEMPLATE
Corrective/Active Mobility
1. Cat-Cow 1x8
2. T-Spine Rotations 1x8
3. Knee Cave-ins 1x8
4. Groiners 1x8
5. Plank-Pike 1x8
Dynamic
1. Heel-Toe Walk 1x20yd
2. Reverse Lunge + Toe Reach 1x8
3. Quadricep Table Reach 1x8
4. Forward Skip & Arm Circles 1x20yd
5. Sideways Skip & Arm Swing 1x20yd
Activation
1. Wall Push Dead Bug 1x10 ES
2. Marching Bridge 1x10 EL
3. SL Mini Band Glute Abduction 1x10 EL
4
PHASE I
Absorption & Deceleration
Time to learn how to "put the breaks on". This
phase focuses on absorption and deceleration.
The athlete will optimize the pre-stretch motion
or eccentric portion of a dynamic movement.
Being able to absorb energy while landing
reduces injury and determines how explosive
that next action will be.
While performing the exercises in this phase
athletes will be required to stick & hold each
landing. An important coaching cue is to land
as soft & quiet as possible. If you are finding
this difficult to do get yourself a lower hurdle or
box.
Similar to speed training execution is key. We
want to build that base strong with correct
movement patterns. Adding load or
progressions to dysfunction is a recipe for
disaster. The better the movement efficiency
the more force you will be able to produce.
5
DAY 1 - LINEAR
Corrective Stretches
Warmup
Plyometrics
1. Linear Line Jumps 2x30s
Short ground contact time & soft landing
2. Drop & Land 3x5
Stick & hold the landing
3. Broad Jump & Stick 3x3
Stick & hold the landing
4. Box Jump 3x5
Quick counter jump movement
Strength
Notes:
Rest 3-4 minutes between sets for exercises 2 - 4
Rest 1-2 minutes between sets for exercise 1
Perform each exercise with maximum intent
6
DAY 2 - LATERAL
Corrective Stretches
Warmup
Plyometrics
1. Lateral Line Jumps 2x30s
Short ground contact time & soft landing
2. Single Leg Lateral Drop & Land 4x2EL
Stick & hold the landing
3. Single Leg Lateral Hurdle Hops 2x6EL
Stick & hold each landing (3 hurdles)
4. Reactive Skater Bounds 3x3EL
React & aggressively attack the ground
Strength
Notes:
Rest 3-4 minutes between sets for exercises 2 - 4
Rest 1-2 minutes between sets for exercise 1
Perform each exercise with maximum intent
7
DAY 3 - MULTIDIRECTIONAL
Corrective Stretches
Warmup
Plyometrics
1. Standing Pogo Jumps 2x10
Slight bend at hip & knee
2. Drop Squat to 90° Stick 4x2ES
Stick & hold the landing
3. 45° Bound & Stick 3x4EL
Stick & hold each landing
4. Continuous Hurdle Jumps 3x3
Short ground contact time (3 hurdles)
Strength
Notes:
Rest 3-4 minutes between sets for exercises 2 - 4
Rest 1-2 minutes between sets for exercise 1
Perform each exercise with maximum intent
8
FINAL WORDS
Follow this program in its entirety to see
maximum results. Commit 100% and bring the
ambition to get better. Triformance Sports
Training is proud to be part of your journey!
Any problems, questions or comments
regarding the ebook please contact our 24/7
customer support team at:
[email protected]
SEE YOU ON THE OTHER SIDE!
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