Coaches often steer away from plyometric training due to not understanding when to include plyometric training into their programs, how to correctly perform the technique for each skill, the type of equipment used, what the best plyometric exercises are for their sport and what occurs physiologically with in the body.

Plyometrics is a form of training that was initially developed to help increase an athlete’s jumping ability. It has evolved over the years to include various forms of jumping, bounding and hopping with different pieces of equipment such as plyo-boxes and medicine balls.

Plyometrics is a form of power training. Plyometric training refers to an athlete developing explosive movements through a concentric contraction (shortening of muscle) following an eccentric contraction (lengthening of muscle).

As a coach one of the key points to understand is that your athletes must have already established a strong strength base prior to commencing a plyometric program. This ideally involves a minimum of twelve months of strength training in the gym. Exercises should start with the basic quadriceps extensions, lunges, and hamstring curls and then progress to squats, the leg press and the more explosive lower body exercises.

I have found through my training of high school athletes that the majority of athletes at this age should wait until they are 16 years of age before incorporating plyometric training into their programs. Some athletes may physically mature before but as a general rule 16 is a good age to introduce plyometrics. I cringe when I see coaches forcing their eight and nine year old athletes perform these high impact and demanding plyometric exercises. More benefit is gained by participating in a progressive strength training program.

Many exercises are called plyometrics, however, there are several key characteristics of plyometrics with the most common being the “loading” phase. This loading phase consists of the stretching of the muscles prior to the contraction phase. It is the degree of this loading phase that often has a direct effect on the amount of “explosive” power generated.

Basically, the greater the load then the greater the contraction. An example of this would be if you have ever tried to perform the vertical jump from a standing stationary position then you would have found that you were unable to jump as high compared to when you had taken a run up. Basketball players can generate more of an explosive jump after a run up compared to a standing jump under the basket. Have you ever watched the All-star (NBA) slam dunk competition? If you have then you would have noticed how every player has taken a run-up to get that extra height on their jump.

Are there dangers associated with plyometrics? Yes? But most are due to poor technique, poor technique on landing, lack of a sufficient strength base developed prior to undertaking a plyometric program, not knowing when to include plyometrics in your yearly program, starting too young and using weights that are too heavy for the athlete.

If you are reading this article then you are obviously a coach or athlete that strives to improve through continuing education. The more knowledge you have in understanding plyometrics then the better results you will achieve. You will also be able to make your own decisions about the benefits of plyometrics.

If you coach a team sport then you must understand that you have to accommodate the individual differences of you athletes. For example, when using medicine balls you will find that you will need several medicine balls of different weight (3, 4, 5kgs) to allow for the different strength levels of the athletes on your team.

Before choosing one of the many exercises listed under our plyometric section you need to know:

Which exercises are specific to your sport?
Do you understand how to teach each skill to your athletes?
Do you have the necessary equipment?
At what stage of training are your athletes in? (pre, competitive or post season)
Do you have sufficient training time to dedicate to a plyometric program?
Do you know how to set up a circuit so that you can train multiple athletes at a time?
How many repetitions and sets you should do with each exercise?
All athletes involved in sports that require power or explosive movements would greatly benefit from being involved in a plyometric program. You will become a faster, stronger and more powerful athlete? Knowledge is power so keep learning!

David Horne