Plyometrics for a High jump athlete Peak Strength John
Felton
Slide 3
What is Plyometric Training? Also referred to as Stretch
Shortening Cycle - due to the muscular structures eccentric
lengthening and rapid concentric shortening phases. OR Shock Method
Training - due to its taxing nature on muscles,
tendonous/ligamentous and nervous system.
Slide 4
Leymans Terms Imagine an elastic band The lengthening of the
band builds up kinetic energy A brief phase (amortization) where
the energy is then stored in its fibres Letting the band go
represents the shortening of the muscles and transfer of energy in
an explosive manner.
Slide 5
High Jump training and Plyos? 2 main areas of ground contact
Approach and take off Plyos can improve both of these elements
through strength, speed and power development. Research shows that
Plyometrics can increase sprint times equally as much as specific
sprint training and also improve jump height through power
development.
Slide 6
.Continued We can train this system through 3 areas of
Plyometrics: 1.Hopping 2.Countermovement jumps 3.Drop jumps All of
which can be performed in multi- directional movements as a
crossover to the high jump approach and take off.
Slide 7
Plyometric Video Plyometrics for High Jump Athletes -
YouTube
Slide 8
Implementation Introduction of Plyos following pre-screening:
1. Injuries 2. Hx of Resistance Training 3. Strength guidelines
obtained from NSCAs performance training journal 2-3 x weekly
during latter stages of conditioning period 120-140 placements
depending on ability level can be 200:400 in trained athletes
(high:low intensity) Same recovery as resistance training (same
demands on bodys structures) 2-3 mins between sets and up to
72hours between sessions depending on your athletes recovery
time.
Slide 9
References and Further Reading For sports with dynamic SSC,
depth jumps appear better than countermovement jumps eccentric
demand (Gehri, 1998) Increased power in active males (Potteiger et
al., 1999) Improves running economy in untrained distance runners
(Turner et al., 2003) UKSCA Journals
