Plyometric exercises are quick, powerful movements using a prestretch or countermovement, which involves the stretch-shortening cycle (SSC).  When used properly, plyometric training has been shown to improve the production of force and power by a muscle.

Use plyometric training to increase your vertical jump for sport

This increased power comes from two proposed models: mechanical and neurophysiological.

In the mechanical model, the workhorse of plyometrics is the series elastic component (SEC), which includes some muscular components, but it is mainly the muscle tendons that comprise the majority of the SEC (1).

The neurophysiological model involves the potentiation of concentric muscle action by using the stretch reflex (1). The body will respond involuntarily to an external stimulus, which stretches the muscle.

The stretch shortening cycle can be split into 3 phases. Phase 1 is the eccentric phase, where the muscle lengthens under tension. The SEC stores elastic energy. This would be the time of touch down of a long jumpers foot to the bottom of the movement.

Phase 2 is the transition phase, which is the time from the end of the eccentric phase through to the start of the concentric phase. For the long jump this is when he/she has touched down and the movement has stopped, to when the movement begins again. In this case the transition phase is very quick.

If this phase lasts too long, the energy stored during the eccentric phase will be lost as heat and the stretch reflex will not increase muscle activity in the concentric phase, phase 3.

Phase 3is the body’s response to phases 1 and 2.  The energy stored in the SEC during Phase 1 is used to increase the force of the coming movement. In this case it would be the launch of the long jumper into the sand. 

For a plyometric program, we have to look at certain variables such as frequency, intensity, recovery, volume, program length and progression. All sessions should be preceded with a good warm up:

Here is a good mobility warm up by joe defranco

From here you can go more specific with the warm up.

Jogging: Prepares the body for impact and plyo drills

• Toe Jogging – don’t allow heal to touch the ground
• Straight Leg Jogging – minimizing leg flexion
• Butt Kicks – stay on your toes

Skipping: Emphasis on quick take off and landing, mimicking plyo activities

Footwork: Drills that target change in direction

• Shuttle, shuffle, stride drills

Lunging:

• Forward, backward and side

How much you can do in a session will depend on your exercise history and previous plyometric experience. If you can squat 1.5 times bodyweight or 60% bodyweight for 5 reps in 5 seconds then you are ready to start plyometric training.

Use this as a guide:

Beginner (no experience) – 80-100 contacts

Intermediate (some experience) – 100-120 contacts

Advanced (considerable experience) – 120-140 contacts

Here is an example of a plyometric program for an intermediate.

Jumps in Place

Squat Jumps – 5 x 3 Jumps

Double Leg Tuck Jump – 5 x 3 Jumps

Cycled Split Squat Jump – 5 x 3 Cycles – 6 Jumps

Standing Jumps

Single Leg Vertical Jump – 5 x 3 Jumps/side

Multiple Hops

Double Leg Hops – 3 x 5 Hops

Depth Jumps

Depth Jump – 5 x 3 Jumps

Total number of contacts = 120

In summary, plyometrics are an excellent tool for developing speed and power. However, this kind of speed training only targets one area of the speed-strength spectrum, so make sure you supplement your speed training with a good strength programme.

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