Training- Plyometrics

This is the first of a three part section on plyometrics that we will be focusing on over the next few weeks. Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump
higher, run or cycle faster, throw farther, or hit harder, depending on the desired training goal.

Muscular power is determined by how long it takes for strength to be converted into speed. The ability
to convert strength to speed in a very short time allows for athletic movements beyond what raw
strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height
on a vertical leap than a weaker athlete who is able to generate a smaller amount of force in a shorter amount of time. The plyometrically trained athlete may have a lower maximal force output and thus
may not squat as much, training allows them to compress the time required to reach their maximum
force output, allowing them to develop more power with each contraction

Plyometrics
Many of us may remember doing hops across the sports field or running banks or stairs at school which made our legs ache and burn. This in a way was a form of plyometric but there was one fault that the sports instructors didn’t know and didn’t focus on…explosiveness and speed. A plyometric must be performed at high speed and with the maximum explosiveness in the movement. If performed in this
way then these will be the gains made and transferred onto the track. This week we will be focusing on three of the most common cycling plyometric movements. The double and single leg SQUAT JUMP as
well as the SPLIT SQUAT JUMP.

 

Due to the impact on your joints and muscles, it is recommended that you warm up your legs properly with some cycling, hopping on the spot and or weight training.

Squat Jumps
1. Stand with feet shoulder-width apart, back straight in a neutral position.
2. Arms should be in the “ready" position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically, bringing your knees up as high as possible. Return immediately back to the squat position and jump again. Do
not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum (1 or 2 seconds).

 

Single leg Squat Jumps
This movement is exactly the same as double leg squat jumps except that you do it on one leg at a
time. Finish all your reps on one leg and then change over to the other. Do not lift your knees as in the double squat movement. Focus on merely extending your leg and getting the maximum height possible. The Australian track team has athletes that can jump up to one meter high on one leg.

 

Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.

 

Do approximately 8 reps of each of these movements for 4 sets. Plyometrics do not improve endurance, merely speed and explosiveness so you must rest properly between sets for 4 minutes or more. Rests of 1 minute or less render plyometrics less effective. If you do weight training for power in the legs then include a plyometric in your workout immediately after your main power leg exercise. See the gains in
the below chart:

It is recommended that you follow a programme with plometrics at least twice a week for 6 to 8 weeks
to see the best results or benefits. Next week we will be focusing on a few more plyometric exercises.

This is the last in this series, but definitely not the last of Plyometrics. So now you have three of the best plyometric exercises from last week and this week we are adding the final two. The second of which is the highest intensity plyometric movement.
But remember, a plyometric only makes you as fast as the speed which you do them at. So, the jumps must be explosive and fast.
Due to the impact on your joints and muscles we suggest you warm up your legs properly with some cycling, hopping on the spot and weight training.
Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
Interesting Fact: Some of the top Aussie track sprinters can jump up to 1m on one leg.

Depth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet, bending your knees to a squat type position. Immediately jump up as high as possible. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft. Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background

Do approximately 8 reps of each of these movements for 4 sets. Plyometrics do not improve endurance, merely speed and explosiveness so you must rest properly between sets for 4 minutes or more. Rests of 1 minute or less render plyometrics less effective. If you do weight training for power in the legs then include a plyometric in your workout immediately after your main power leg exercise.
It is recommended that you follow a programme with plometrics at least twice a week for 6 to 8 weeks
to see the best results or benefits.

 

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