Plyometric
training can act as the bridge between strength, power, speed
and skill. Plyometric training utilizes the stretch reflex mechanism
in the muscle to improve the reaction time of the nervous system
in that muscle. The goal of plyometric training is to develop
the power and speed that is specific to a sport.
Plyometrics work by
quickly stretching the muscle (eccentric) followed by a very quick
muscle contraction (concentric). The quick eccentric phase activates
and fires the muscle spindle, located in the muscle fiber, and
a tremendous amount of force is generated through elastic energy
that is stored in the tendons and muscle.
Each time a specific
and correct plyometric action is practiced the nerve synapse and
the muscle it innervates, becomes better at transmitting the same
signal in the future. These synapses over time can increase the
receptor sites for greater excitation of the muscle. Simply put
the body learns to create to a faster and greater muscle contraction.
The key to plyometric
exercise is to keep the amortization phase (the landing and pre-stretch
phase) as short as possible. This phase is significant. If the
loading phase is too long the Golgi Tendon Organ will take over
and cancel out the function of the Muscle Spindle. The shorter
the amortization phase, the greater the muscle spindle action
and elastic response from the muscle and the nervous system. The
amortization phase should be between .003 to .005 seconds. The
athlete must always react as if the ground is hot like a frying
pan. As soon as ground contact time increases, or fatigue is noticed,
it is time to stop the exercise.
Guidelines
to Follow:
1. Plyometric Exercises
should be performed at 100% effort. Plyometric training is an
Alactic Energy System exercise.
2. Each set should
last no longer then 6 to 8 seconds.
3. Full recovery should
occur between sets.
4. Plyometric exercises
should be progressive in intensity. Start with easy exercises
and develop in intensity and complexity.
5. The skill and speed
of performing a plyometric exercise is of great importance. Stop
before fatigue breaks down technique.
Intensity
Rating & Type of Exercise
Intensity of Exercise
Number of Reps and
Sets
Rest Interval Between
Sets
5 - Rope Skipping,
Hops on Spot, Light Implements, Throws
Low
10 to 30 reps
10 to 15 sets
2 to 3 minutes
4 - Simple Bounding,
Medicine Ball, Low Short Hops, Two Leg jumps, Hops and Steps
Moderate
10 to 25 reps
10 to 20 sets
3 to 5 minutes
3- Two Leg Jumps from
height, Upper Body, Medicine Ball for Distance, Shot Throws, Low
Drop Reaction and Rebound, 2 leg and 1 leg bounding
Sub-Maximal
3 to 25 reps
5 to 15 sets
3 to 5 minutes
2 - Medicine Ball Shocks,
Drop Jumps
Very
High
5 to 15 reps
5 to 15 sets
5 to 7 minutes
1 - High Reactive Jumps,
Shock hits, Heavy Implements, In Depth Jumps
Maximal
3 to 5 reps
10 to 20 sets
8 to 10 minutes
Progress and development
through the five degrees of intensity is a long-term proposition.
The incorporation of low impact exercises into the training program
for young athletes, for 2 to 4 years, represents the time needed
for the progressive adaptation of the ligaments, tendons and bones
of the body (Bompa).
