3.types of plyometric movements
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Technique for performing plyometric movements
Landing
The full sole of the foot should come into contact with the ground at full
landing position. The balls of the feet can take the initial load, but the full sole
should be on the floor before successive takeoffs can commence. This will
ensure balance is maintained and will also help to prevent injury.
Definition of Plyometrics Movements
There are 4 basic types of plyometric movements; jump, hop, bound and
shock.
Jump
Defined as any movement that concludes with a two-foot landing. A set may
include 10-repetitions, where each jump is a single repetition. There are 2
types of plyometric jumps;
Jump in place - defined as vertical jump performed in place and
consists of the following types of jumps; tuck, split squat and squat
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Standing jumps-defined as maximal jumps that may be linear,
vertical, or lateral and includes the following; long trump, triple jump
and lateral jumps.
Jumps in Place1. Tuck Jumps
Commence in a partial squat position. Jump up as high as possible with
knees tucked into chest and land on both feet.
2. Squat Jumps
Commence in a squat position. Jump up as high as possible with legs
straight and land on both feet.
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3. Split Squat Jumps
Commence in a lunge position. Jump up as high as possible and alternate
legs. Land on both feet and lower the body into a lunge position.
4. Vertical Jump (Counter movement jump)
Start Position Jump preparation
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Jump with arm extended
Commence with one foot forward. Step into the jump and push off with both
feet. Jumps up and reach as high as possible. Land on both feet.
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Hop
A movement that starts and terminates with a one-foot or two-foot landing on
the same foot or feet. They are usually repeated over a specified distance
that includes a specified number of repetitions. They are not maximal jumps
as they can be classified upon response time. Therefore there are short and
long response hops. Short-response hopsinvolve hopping exercise that are
performed for less than 10 repetitions or less; exercises include, double and
single leg hops, speed hops and multidirectional hops. Long-response hops
are performed over 30 metres or more and include the same exercises.
Hops
1. 2 legged forward hop
Commence with one foot or two feet take off. Jump forwards and land on the
same foot / feet.
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2. Lateral standing jump/hop
Commence with one foot or two feet take off. Jump laterally and land on the
same foot / feet.
Bound
Defined as a series of movements in which the athlete lands successively on
alternate feet. They can be performed as repetitions or over a determined
distance. Once again they are classified as long or short response bounds.
Short-response bounding are performed over 25 60 metres. Examples
included alternate leg bound and single leg bounding. Long-response
bounding is performed over distances that are greater than 60 metres.
Bounds
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Commence with a one foot take off and complete a large stride, landing on
the opposite foot.
Shock
Generally refers to depth jumps and box jumps. They are very high intense
neural activities that place significant stress on muscles and surrounding
connective tissue structures. As the shock response is so great, they also
yields a high amortization phase; therefore these exercises should be used
sparingly and only performed by highly trained athletes.
Shocks
1. Depth Jumps
Commence on a step. Step off and land on 2 feet in a deep squat position
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Depth jumps involve the athlete commencing on an elevated platform. The
athlete jumps down from the platform and lands on the ground before pushing
off and completing a jump. The jump may be completed with the athlete
landing at ground level or back onto an elevated platform.
Box jumps are similar to depth jumps but with the athlete commencing at
ground level. The movement involves the athlete jumping onto a higher
platform (box) or over the box to land at ground level.
The jumps are performed in an explosive but controlled manner. With
improvements in fitness, the athlete may progress to the performance of a
series of jumps in succession without rest.
Plyometric Drills, classified by Intensity (Adapted from Baechle, 1994)
Plyometric
Movement
Low
Intensity
Medium
Intensity
High
Intensity
Shock
In-place
jumps
Squat jump.
Split squat
jump.
Cycled split
squat jump.
Pike jump.
Double leg
tuck jump.
Double leg
vertical jump.
Single leg
vertical jump.
Single leg
tuck jump.
Standing
Jumps
Standing
triple jump.
Standing long
jump.
Short-
response
hops
Double and
single leg
zigzag hop
and double
leg hop
Single and
double leg
hops.
Single and
double leg
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speed hops.
Long-
response
hops
Double leg
hops.
Single and
double leg
speed hops.
Short-
response
bounds
Alternate leg
bounds.
Long-
response
bounds
Alternate leg
bounds.
Shocks Depth-jumps.
Box jumps.
Examples of integrated movement patterns that can be used in program
design
Combinations of all the movements and movement patterns featured above
can be linked together to form drills and further challenge the speed, power
and agility of your client. Examples are:
Start between 2 cones. Combine lateral jumps with forward jumps
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Use of Equipment in Drills
1. Lateral Jump with Press
Start on one side of a step. Jump onto the step while pushing the medicine
ball over head.
2. Box Jump with Press
Start behind box or step. Jump up and land on the step while pushing the
medicine ball overhead.
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Upper body plyometrics exercises
Drop push up with medicine ball push press
Start on all fours
Drop into push up position
Push up with speed and catch the medicine ball. Throw the medicine ball
back to the trainer and drop down into the push up position again
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Push up and catch the ball again
Throw the ball then drop back into another push up
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Conducting a Plyometrics Training Session
Any plyometrics session should commence with a thorough progressive warm
up as featured previously in this manual. The session can then consist of a
combination of exercises for the lower and upper body. Any intense or
challenging exercises should be kept to minimal repetitions. Some activities
that can be included in your session include the following:
1. Medicine ball pass and lateral shuffle
Stand facing a partner (this can be client and trainer) about 5 metres apart
and shuffle laterally while tossing and catching a medicine ball. This combines
movement in the lateral plane with upper body exercise.
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2. Drop push up
Commence in the push up position between two steps. Lower into the down
position then push up and land with both hands on the steps. Lower into the
down position then push off the steps and land with both hands in between
the steps.
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3. Standing Russian twist
This is another excellent upper body plyometrics exercise. Stand side on to
your partner, approximately 3 metres apart and hold a medicine ball at waist
height. In a smooth, continuous movement, rotate the upper body and arms
and release the ball. The partner catches the ball and rotates the upper body
and arms in a similar motion.
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Incorporating speed & agility drills into a Plyometrics program
1. Jump, sprint, jump
Firstly, set out the cones in the appropriate position to guide the athlete.
Explain the movement sequence to the athlete. The trainer then calls out the
commands. In this example, the sequence is:
- jump forward and back over the cone
- run to the next cone (approx 5 metres away)
- jump forwards and backwards over the next cone
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- jog back
The aim of the exercise is to develop agility and the ability to change
directions at speed.
2. Combination running lateral, forwards and backwards
This drill involves a combination of lateral, forward and backwards movement
patterns for agility, speed and power.
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In this example, the sequence is:
- Lateral running from cone to cone
- Sprint forward
- Jog backwards