Preface Originating in the sport of track and field, jump training and speed drills were once considered a mysterious mysterious technique used only by European bloc countries. Today, these techniques and methods are commonplace. In fact, plyometric type type training not only fits into the complete training program, a training program is not complete without it. First coined by track coach Fred Wilt in 1975, the term “plyometrics” (plyo+metrics) means “measurable increases.” During the 1970s and 1980s, many sports sports such as basketball, volleyball, football, and weightlifting began to understand the applicability of these exercises exercises to their sports and training programs. Plyometrics and general speed development concepts have been embraced as an integral part of systematic performance enhancement planning. Plyometric type training should always be considered within the context of the sport, the athlete’s age, skill level, injury history, strength level, and a number of other variables involved with specific athletic development.
National Strength and Conditioning Association Position Statement Explosive Exercise and Training It is the position of the National Strength and Conditioning Association that: 1. Resistance Resistance exercise exercisess characteriz characterized ed by maximal maximal or near maxima maximall rates of force development or by high accelerations, usually referred to as “explosive exercises,” are effective for enhancing physical ph ysical performance. 2. Explosive Explosive exercises exercises may may be necessary necessary for for optimal optimal physical physical conditi conditioning oning in some sports, particularly those involving high accelerations. 3. In keeping keeping with the the principle principle of specific specificity ity of traini training, ng, explosive explosive exercises exercises can can be used to stimulate movement, velocity, a nd acceleration patterns of many sport movements. 4. Explosive Explosive exercises exercises should should be taught by experience experienced d and knowledgeabl knowledgeablee instructors. 5. When properly properly taught and and supervise supervised, d, explosive explosive exercis exercises es do not involve involve excessive risk of injury. 6. Reduction Reduction of athletic athletic injury injury risks risks associa associated ted with partic participati ipation on in sports sports involving high rates of force development or high accelerations probably require some training with exercises involving high rates of force development or high accelerations. Explosive Plyometric Exercise 1. The stretch-s stretch-shorte hortening ning cycle, cycle, characteri characterized zed by rapid rapid deceleratio deceleration n of a mass followed almost immediately by rapid acceleration of the mass in the opposite direction is essential in the performance of most competitive sports, particularly those involving running, jumping, and rapid changes in direction. 2. A plyometri plyometricc exercise exercise program-whi program-which ch trains trains the muscles, muscles, connecti connective ve tissue, tissue, and nervous system to effectively carry out the stretch-shortening cycle-can improve performance in the most competitive sports.
Explosive Exercise and Training 3. A plyometri plyometricc training training program program for athlete athletess should include include sport-s sport-specif pecific ic exercises. 4. Carefully Carefully applied applied plyometr plyometric ic exercise exercise programs programs are are no more harmful harmful than than other forms of sports training and competition, and may be necessary for safe adaptation to the rigors of “explosive” sports. 5. Only athlet athletes es who have have already already achieved achieved high levels levels of strength strength through through standard resistance training should engage in plyometric drills. 6. Depth jumps jumps should should only only be used used by a small small percenta percentage ge of athlete athletess engaged in plyometric training. As a rule, athletes weighing weighing over 220 lbs. should not depth jump from platforms higher than 18 inches. 7. Plyometri Plyometricc drills drills affecting affecting a particula particularr muscle/joi muscle/joint nt complex complex should not not be performed on consecutive days. 8. Plyometri Plyometricc drills drills should should not not be perfor performed med when when an athlete athlete is is fatigued. fatigued. Time for complete recovery should be allowed between plyometric exercise sets. 9. Footwear Footwear and landing landing surfaces surfaces used used in plyometr plyometric ic drills drills must have have good shock shock absorbing qualities. 10. A thorough set of warm-up exercises should be performed before before beginning a plyometric training session. session. Less demanding drills should should be mastered prior to attempting more complex and intense drills.
Running Applications Goals of speed development including agility and speed endurance must center on the overall enhancement of the technical aspects of running as well as injury prevention. In doing so, 3 points must be stressed: 1. Baking forces at surface surface contact contact must be minimize minimized. d. This is is accomplis accomplished hed by foot contact directly beneath the COG and maximizing the backward speed of the lower leg and foot. 2. Brief ground support support phase phase to increas increasee stride stride frequency frequency.. 3. Eccentric Eccentric knee flexor flexor strengt strength h must be be optimized optimized for for leg recover recovery y during during running. Strengthening exercises should should be functional and multi-joint (hip (hip extension). Training Methods The progressive nature of athletic skill development must b e nurtured in the development of functional speed. A hierarchy of training training should reflect the following following progression: 1. Primar Primary-S y-Sound ound runni running ng mechani mechanics cs traini training ng 2. Seconda Secondary ry-Res -Resist istive ive/as /assis sistiv tivee train training ing 3. Tertiary-F Tertiary-Fitnes itness, s, power, power, plyometric, plyometric, agility agility,, speed-endurance speed-endurance trainin training g Periodized timing for inclusion of drills for enhancement of speed is extremely important. Macro, meso, and micro cycles cycles will vary according to the the sport, training level/age of the exerciser, length of the training program overall (year round or seasonal), and fitness of the exerciser. Generally, the following following guidelines may apply: •
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Running technique drills: although these are low intensity and may be done as a portion of the warm-up year round, it is important to concentrate on this componenet in the off and pre-seasons in particular Resistive running may be performed in the off to pre-season time frame and be implemented along with a plyometric and resistance training program Assistive running may be limited to the in-season and competition season (just prior to peak transition)
Running Applications •
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Agility training may be progressively implemented as a part of the overall warm-up and conditioning program throughout the season Power training which is accomplished in the weight room will progressively ramp up throughout the training period and may be combined with plyometric training at the in-season and pre-peak transition phase Fitness is a year round training component that is accomplished with a well-rounded, well-focused, sport-specific training program including periodized methods of training all required physical attributes with the addition of nutritional aspects for top performance.
Specific suggestions for speed training are given in Section 11.
The Defining Moment The fundamental goal of human performance is to generate neuromuscular impulse required to initiate the power and speed necessary to execute a technical task at a planned intensity level. Execution of task is where everything comes together. The success of execution is the evaluation point for all human performance. Speed and power are the components which contribute to the success level of the endeavor. There are few fitness, athletic, or port movements characterized by a single, unrepeated application. Most movements in in these categories consist of ongoing, submaximal efforts with bouts of high-intensity workloads (a series of plays and relief periods). To become more proficient at the the desired activity, it is important to progressively implement specific drills in similar exercise: relief ratio patterns modeled on the actual activity at its highest level. Additionally, the appropriate metabolic system(s) must be taxed at the requisite effort level of the activity. If indeed the goal is to become proficient and efficient at a specific task, sport, activity, or “effort” then practice must mimic this effort as closely as possible relative to: • • • • • • • •
velocity power output intensity frequency of required effort duration of effort relief periods type of movement pattern metabolic system engaged
Speed and power are reflected in almost almost all sports. It is essential for the coach, personal trainer, athletic trainer, and rehabilitation specialist to train these components. Plyometrics, in combination with speed development drills, sport specific applications, and appropriate resistance training are key to enhancing power and speed. However, in order to train train these components, we must first first have a thorough understanding of them.
Understanding the Basic Concepts Plyometrics Derived from the Greek word “plythein” which means “to increase”; the words “plio” which means “more” and “metric” which means “measure” may also be linked to the modern day term of plyometrics
Plyometrics:
ballistic actions which exploit the stretch-shortening cycle; exercise aimed at improving elastic/reactive qualities of strength; exercises characterized by stretch-shortening cycle actions enabling muscle(s) to achieve maximal rates of force development and gain stiffness regulation; exercises which utilize the force of gravity to store energy in the muscles which is then used by an opp osite reaction within a short period of time; exercises that enable a muscle to reach maximum strength in a as short a time as possible The three main components of a plyometric drill are the eccentric action, amortization phase, and concentric action
Stretch-Shortening Cycle: impulsive eccentric-concentric coupling where rapid deceleration of a mass (via muscle lengthening/eccentric action) is immediately followed by amortization and acceleration in the opposite direction (via muscle shortening/concentric action); can be classified by response time Short-0.15-0.25 s (small angular displacement; i.e. intitial sprint • acceleration; squat/counter-movement jump) Long-0.25+s (large angular displacement; maximal sprint velocity; • high/long jump) Amortization Phase: the period of time from the initiation of the eccentric action (touching the surface) to the initiation of the concentric action (start of the upward motion of the jump)
Understanding the Basic Concepts Example: If a person were to stand stand on a box, step off, and upon landing landing with the knees bending, immediately jumps as high as possible, a plyometric exercise will have been performed. The phases are are as follows: as soon as the balls of the feet touch the floor and the knees begin to • bend, an eccentric action takes place in the knee extensors (quads) and the hip extensors (hamstrings/gluts) causing a rapid deceleration of movement the rapid deceleration evokes the stretch reflex, or stretch-shortening • cycle which causes the concentric action of the same muscle and a rapid acceleration (concentric action) of the mass in the other direction the amount of time in contact with the floor surface (toe touch through • leaving the surface) is the amortization phase; amortization must be as brief as possible to take advantage of the stretch reflex Additional key terms as they relate to plyometric type exercise include: Elastic Strength: the ability of muscle and connective tissues to rapidly exert force against a surface in order to produce maximal power in linear, vertical, lateral, or combination movements Impulse:
the product of force and time
Power:
the product of force and velocity
Reactive Ability:
a characteristic of speed-strength that can be improved with explosive training
Understanding the Basic Concepts Speed The rapidity of movement; velocity (where velocity=distance divided by time). Speed is the result of force to a specific movement or technique. In most sports, the ability to change direction and speed are more important than simply achieving/maintaining achieving/maintaini ng high velocity. This requires rapid force development and high power output, as well as the ability to couple eccentric and concentric actions in ballistic movements. When speaking specifically about running speed, the interaction of stride frequency and stride length, the following key terms apply: Stride Frequency:
the number of strides taken in a given period of time
Stride Length:
the distance covered in one stride; related to body height and leg length; also determined by the ipulse generated during ground contact
Flight Phase: • •
the period of time when the feet are not in contact with the ground; includes two sub-phases: drive leg take-off; body’s center of gravity rises to highest point descent of body’s center of gravity; ground contact
Support Phase: the period of time from touch-down to take-off of the same foot; includes three sub-phases: heel-strike • mid-stance • take-off • Additional key terms as they relate to speed/speed developmen t include:
Understanding the Basic Concepts Speed Strength:
the ability to exert maximal force during high-speed movements
Speed Endurance:
the ability to maintain running speed after 1-2 seconds at maximal velocity (5-6 seconds from static start); to achieve maximum acceleration/speed during repeated sprints; tertiary training methods aimed at improving the ability to maintain speed after 1-2 seconds at maximal velocity
Agility:
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the ability to explosively change direction while maintaining balance, body control, and speed; may be classified into two types: general – the ability to grasp the technique of a • new movement sequence in its rough form very quickly and often at first attempt special – the ability to execute new parts of special movements/variants without appreciable loss in performance, and to immediately adapt to unforeseen changes in con ditions by slightly varying usual movements
Reaction Time:
the delay between the auditory, visual, or tactile stimulus and subsequent movement
These components and concepts conc epts will be discussed in detail in the following sections.
Warm-up All plyometric workouts should be preceded by proper warm-up (general, stretching, and dynamic specific warm-up) and followed by a proper cool-down period. Without proper warm-up the the possibility of joint or muscle injury injury increases and thus, performance will will also be decreased. Warm-up will help to: • • • • • • • •
Increase intramuscular temperature Raise the level of excitation of the nervous system Shorten reaction time Enhance overall coordination Increase range of motion about joints Improve elasticity and contractile ability of muscle Decrease injury potential Enhance mental focus for the forthcoming workout
How Much? As emphasized by Vern Gambetta in Training and Conditioning (Vol. IX, No. 2) “The length of warm-up can range from 15-40 minutes, depending on the main emphasis of the workout and the training task task that immediately follows follows the warm-up. For speed, strength, and other workouts that have high technical demands, the warm-up should be long.” Other considerations when determining warm-up include environmental considerations, number of training sessions per day, and ph ysical status of the athlete (tightness from previous previous workouts). All warm-ups should account for for components of: • • • • • • • •
Raising the core temperature of the body Loosening (large amplitude movements) Balance Flexibility (range of motion with control) con trol) Coordination (fundamental movement before sport-specific skill) Core work (improve awareness and control of center of gravity Specific warm-up Cool-down
Warm-up Remember the following five key points: 1. Warm-u Warm-up p to play play;; do not not play play to warm warm-up -up.. 2. Warm-u Warm-up p to stretc stretch; h; do not stre stretch tch to warm warm-up -up.. 3. Make the the warm-up warm-up active; active; involve involve movement movement that that is rhythm rhythmic ic and of large amplitude. 4. Make the warm-up warm-up progress progressive; ive; start start controll controlled ed and finish finish at “game “game speed.” 5. Plan the warm-u warm-up p as specific specific prepar preparation ation for training. training. Sample Warm-ups Basic Warm-up General warm-up • Skip 2x30m • Sidestep 2x30m • Long and low carioca 2x30m • Carioca 2x30m • High knee carioca 2x30m • Backward run 2x30m • Straight-leg prances 2x30m • High skip 2x30m • Dynamic change-of-direction warm-up General warm-up • Skipping: reaching arm and cross-arm action • Crossover skip • Sidestep; switching direction and also performing at angles • Carioca: switching directions and also performing at angles • Leg swing: out and around • Vern Gambetta Training and Conditioning (IX/2)
Lower Body Plyometrics Most coaches and trainers understand “there is no one way to train, but there are better ways” of training training to ensure success and safety. safety. A trainer with imagination imagination and a good knowledge of the principles of plyometrics will find few limitations to the combinations of plyometric plyometric drills available. Although the NSCA cannot list list or demonstrate every known plyometric drill or combination thereof, as long as the trainer uses a progressive system of intensity (type of plyometric, level of effort required, and number of contacts) the explosive training program may be successful. Drills in this section will be listed and discussed in order of difficulty. DEFINITION OF MOVEMENT: • • • •
1. Jump A. B. C. D. 1.
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Jumps Hops Bounds Shock Movements
One or two two foot take-of take-offf to two two foot landing landing A set may consis consistt of 1-10 repetition repetitionss Projectio Projection n of the hips hips upward upward and vertical vertical lift are are key Type Typess of jump jumpss In-Place – Normally vertical while remaining in the same place; usually done with beginning programs or for low to moderate intensity plyometric training; examples include: Ankle bounce (pogo) Squat jump (no pre-stretch; initiated from a static squat position) Squat jump with pre-stretch and variations such as split squat jump and cycle split squat jump Tuck jump (and single leg tuck jump) Vertical jump (power jump and its variations) Pike jump Box jump (up only) Depth jump (the execution of a vertical jump after dropping from a specified height)
Lower Body Plyometrics 2.
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Standi Sta nding ng – A – A maximal effort jump of 1-RM made in any direction (vertical, linear, lateral); examples include: Long Triple Vertical (and single leg vertical) Lateral
Jumps (hops and bounds) may be further identified by: •
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Long response: movement includes horizontal displacement; low intensity exercise used in relatively high volume training; accumulation of 30-100 meters for a set of jumps is not unusual; measured in distance, not number of contacts Short response: plyometrics performed with >10 repetitions usually in place or with slight body/space displacement
2. Hops
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(A) Movement Movement begins on on one or both both legs and ends ends on the same same or both legs (B) Characteri Characterized zed by a horizontal horizontal component component,, cycling cycling movements, and hip height (C) Performed Performed in sets sets of 2 to 10 repetitions repetitions (short (short response) response) or by distance (long response, 25 to 60 meters). (D) (D) Types Types of Hop Hopss Short Response: plyometrics performed with 10 repetions or less of which a shock method (Weighted vest) may be added; examples include: - Doub Doublle and and sing single le leg hop hop - Doub Double le and and sin singl glee leg leg,, zigz zigzag ag hop hop - Speed hop - Lateral hop - Single-leg bu butt ki kick - Side hop Long Response: plyometrics performed with more than 10 reps, of which a shock method may be added; examples include exercises listed above
Lower Body Plyometrics 3. Bounds (A) Involves alternate landing from one foot to another; combination bounds may also be performed (B) Emphasis is on maximal horizontal distance distance (hip height is a factor in technical success and distance covered) (C) Normally Normally measured measured for distance distance 1. Long Respons Response: e: 10+ 10+ repetiti repetitions ons coverin covering g a distance distance of 30-100 meters 2. Short Response: Response: 2-10 2-10 repeti repetitions tions for maxima maximall distsance distsance (D) Types of bounds include variations of bounding such as skipping, galloping and/or and/or prancing. Examples of bounding include: - Ankle flip - Singl ngle-le e-leg g bou bound nd (hop) hop) - Alternate leg leg bound - Box va variations - Stair va variations 4. Shock Movements (A) Plyometrics calling for very high intensity intensity nervous system activity and high levels of stress to be placed on muscle and connective tissues are shock movements. (B) Height is critical; critical; may have vertical (vertical jump) or horizontal (long jump) components; safe box h eight may range from 0.5 to 1.1 meters (C) Methods for incorporation incorporation include depth jumps jumps and/or box jumps
The Exercises 1A. Jumps (In-Place) A plyometric program should be initiated with low intensity and low volume (>80 foot contacts) drills. drills. Jumps in-place are a great starting starting point for training training the neuromuscular responses required required for higher level plyometric training. In-place jumps stress two-foot two-foot take-offs and landings along along with vertical height. Jumps in place include such activities as: Squat jump (and variations) • Ankle bounce • Tuck jump • Vertical jump (and variations) • Pike jump • Various split jumps (squat, squat with cycling) • Jumps over cones or other small barriers (linear or lateral) • Box jumps (up only, single repetition) • A. Squat Jump Intensity Level: Low 1. Begin by assumi assuming ng a relaxed relaxed standing standing positi position, on, feet feet shoulde shoulder-widt r-width. h. The beginner may initially practice this exercises with hands behind the head (elbows back and pointed to the sides) to aid with correct upright posture. With moderate to advanced level drills, arms are used for blocking to aid in vertical lift. 2. Flex hips, hips, knees, knees, and ankles ankles to assume assume a half-squat half-squat to to parallel parallel squat position. position. The head should be held in a neutral position with the back flat. 3. Explosively Explosively extend extend the the hips, knees, and ankles ankles while while jumping jumping to maximal maximal height (vertical). Upon landing quickly drop into a half-squat to parallel squat position (depending on specificity of exercise) and immediately repeat the exercise. Variations – The above description is is a counter-movement jump. Squat jumps may also be accomplished without the counter movement with beginners to emphasize stable starting positions and landing techniques. Resistance may be added by holding a weighted object (medicine ball), wearing a weighted vest, or by using bands, etc. while performing the exercise.
The Exercises B. Ankle Jump (Pogo Jump) Intensity Level: Low 1. Begin with with feet approxim approximately ately hip-widt hip-width h apart, upright upright positi position on (chest out, head neutral, back flat), with knees slightly flexed. 2. Extend the knees knees and forcefully forcefully extend (plantarfl (plantarflex) ex) the ankles. ankles. Project Project the the hips upward using only the ankles, slight knee extension, and arm blocking movement to attain height. 3. Upon take-off, take-off, the the foot should should regain regain the toe toe up (dorsiflex (dorsiflexed) ed) position position for for landing. C. Tuck (Knee Tuck) Intensity Level: Low to moderate 1. Assume Assume an upright upright position, position, with with the feet shoulder shoulder-widt -width h apart and an an upright, upright, slightly forward torso position. 2. Begin the the jump with with a rapid rapid double double arm swing and lower lower body counter counter-movement. Immediately follow follow with the explosive extension of the hips, knees and ankles upward (vertical). The knees should be re-flexed and pulled high to the chest. 3. The sequence sequence is repeate repeated, d, concentrat concentrating ing on flexing flexing and and pulling pulling the knees knees upward while attaining good vertical displacement displacement of the hips. Perform all repetitions at a rapid rate, emphasizing minimum amortization time. Variations: Single leg tuck jump (high intensity). intensity).
The Exercises D. Split (Squat) Jump Intensity Level: Moderate 1. Assume Assume a stance stance with one leg extended extended forwar forward d and the other other orient oriented ed behind the midline of the body as in a lunge position. The forward leg’s knee and hip should be flexed at 90 degrees with the knee of the back touching the ground and the thigh of the back leg perpendicular to the ground surface. 2. Beginning Beginning with with a counter-mov counter-movement ement or or approximat approximately ely 6 inches, inches, explosi explosively vely jump off the front leg by extending the hip, knees, and ankle while using the arms to “block” the body off the ground. Torso should remain in an upright, chest out, back flat position during the explosive and recovery phases. 3. When landing, landing, maintain maintain the the same same foot forward forward stride stride posit position. ion. Keep the the knee of the front leg in-line with the foot and an d repeat the jump. 4. When the repetition repetitionss are completed completed,, rest and and switch switch front front legs. legs. Variations: Scissor jump/Cycle jump/Cycle jump: legs may e alternated alternated in mid-air with each response (moderate intensity). E. Pike Jump Intensity Level: High 1. Assume Assume a relaxed relaxed upright upright position position with with the feet shoulder shoulder-widt -width h apart. apart. 2. Begin the the jump jump with a counter-mo counter-movement vement and rapid rapid double double arm arm swing. swing. Immediately explode vertically by rapidly extending the hips, knees, and ankles. 3. Keep the the legs straight straight as as the hips hips are are flexed. flexed. Try to to lift lift the legs to to a parallel parallel position and touch the toes with the hands. Perform the repetitions repetitions at the same semi-rapid rate, emphasizing minimum contact time on the ground.
The Exercises F. Vertical Jump Intensity Level: Low 1. Assume Assume an upright upright position, position, feet feet hip-width hip-width apart, apart, arms relaxed relaxed and and at the side side of the body. 2. Perform Perform a rapid rapid counter-m counter-movemen ovementt with a double arm arm swing swing and jump jump as high high as possible. The arms should reach as high as possible over-head. Emphasis is on maximal height with quick amortization. 3. When the feet make make contact contact with with the ground, ground, a subseque subsequent nt counter-mo counter-movement vement and explosive jump should take place with out hesitation, a stutter step, or a “double jump.” Variations: Also called “double leg power jump” and “rocket jump;” single leg vertical jumps (high intensity); star jump (low to moderate intensity). G. Box Jump (single, up only) Intensity Level: Low 1. Assume Assume an upright upright position, position, feet feet hip-width hip-width to shoulder shoulder-widt -width h apart, apart, arms relaxed and at the side of the the body. Exerciser should be approximately 1 ½ - 2 feet (approximately arm’s length away from a box placed directly in front of the jumper. Height of box will vary according to exerciser’s conditioning and experience level. 2. Drop into into a counter-m counter-movemen ovementt squat position position by flexin flexing g the hips and knees with double arm action back. 3. Explode Explode up and slightl slightly y forward forward by extending extending the hips, hips, knees, knees, and ankles ankles and and blocking the arms up and forward. Emphasis should be on hip elevation elevation with a target with a flexed landing position on the box. 4. Emphasis Emphasis with with a box jump jump should should be on the jumping jumping up phase. phase. The exercis exerciser er simply steps down and repeats repeats the jump movement. This should not be confused with a depth jump in which the emphasis is placed on jumping down from the box and immediately exploding into another jump phase. Variations: Various starting starting positions may be used to initiate initiate the jump sequence. For instance, a common progression would include: Jump from static squat position • Jump from counter-movement squat position • Jump from step stride position •
The Exercises H. Double-Leg Butt Kick Intensity Level: Moderate 1. Assume Assume an upright upright position, position, feet feet hip-width hip-width to shoulder shoulder-widt -width h apart, apart, arms relaxed and at the side of the body. 2. Begin jump jump movement movement with with a short short (1/4 (1/4 squat) squat) counter-mov counter-movement ement using using arms arms to swing and initiate the double-arm blocking movement. 3. Explode Explode into the the air achievi achieving ng maximal maximal hip height height by extending extending the hips, hips, knees, and ankles and blocking blocking with a double-arm action. Pull heels under butt with knees approximately parallel to the ground surface. surface. Amortization phase should be very quick. 1B. Jumps (Standing) Standing jumps are often performed for test purposes and/or for single repetition sets. Types of standing standing (measurement) jumps include: Long jump • Triple jump • Vertical jump • A. Standing Long Jump Intensity Level: Low 1. Assume Assume a ready positi position on with feet feet shoulder-wi shoulder-width dth apart, apart, knees, knees, ankles and and hips slightly flexed. 2. Perform Perform a rapid double arm swing swing and countercounter-movem movement. ent. Jump up and out from a two-foot off emphasizing maximum distance. Landing should be on both feet with flexed hip and knee. Safety note: Surface should be specifically designed for shock absorption (i.e. sand, mat, etc.) Variations – A barrier may be used to jump over for moderate to high intensity.
The Exercises B. Standing Triple Jump Intensity Level: High 1. Assume Assume a ready positi position on with feet feet hip-width hip-width to shoulde shoulder-wid r-width th apart, apart, knees, ankles, and hips slightly flexed. 2. Perform Perform a rapid double arm swing swing and countercounter-movem movement. ent. Jump up and out from one foot, attempting maximal distance, landing on the same foot as takeoff (hop). Immediately jump from the landing foot to the opposite opposite foot, emphasizing directional distance (step). Again, immediately jump from the the landing foot to the final landing on both feet (jump). 3. Repea Repeatt as work workou outt indi indica cate tes. s. C. Standing Vertical Jump Intensity Level: Low 1. This jump jump is perfor performed med just just as the the “vertical “vertical or power jump” jump” listed listed above above (jumps in-place). The emphasis is on vertical distance and hip height. height. The single jump for measurement is usually completed near a marked wass or with a “vertex” jump measurement device. Normally, a one hand “tag” is is used for measurement; however, two hands may be a better indication for some positions or sports (VB blocking).
Jumps (Long Response) Although most in-place and standing jumps are short response in nature (performed in sets of >10) a few may be performed as long response jumps (i.e. standing long, squat mumps with a linear emphasis, etc.). Cone jumps and box jumps may be set-up with successive obstacles to cover approximately 30 meters for a longresponse, high intensity, plyometric drill.
The Exercises 2. Hops As mentioned previously, hops are categorized as long or short response exercises. Although hops may be performed in place, as in jump rope activities, these plyometric activities are normally performed at moderate to high intensity levels in multiple reps (for quickness and agility ) or for distance (long response/speedstrength). A. Double Leg Hop Intensity Level: Moderate to high 1. Assume Assume a ready positi position, on, with feet feet hip-width hip-width to to shoulder-wi shoulder-width dth apart apart with hips, knees, and ankles slightly flexed. Arms are flexed at a 90 degree angle at the sides of the body. 2. Begin the the exercise exercise by using a rapid rapid double double arm swing and and counter-mo counter-movement vement.. Jump from both legs simultaneously simultaneously for maximal linear linear distance. Attempt to “hang” in the air. 3. The landing landing position position should mimic your starting starting position. position. Once contact contact is made with the ground, immediately repeat the movement for the prescribed number of repetitions or set distance. Variations: This plyometric may also be done over cones, hurdles, or other other barriers/marks (approximately (approximately 18-24 inches apart) as described described below. The double leg hop may be performed p erformed with a vertical emphasis and/or over incrementally higher barriers. Additionally, it may be performed in any direction direction (forward, back, lateral). lateral). One example of directional hops is described below. B. Double/Single Double/Single Leg Zigzag Hop Hop (short or long response) Intensity Level: Moderate 1. Place cones cones (or (or barriers barriers)) 18-24 inches inches apart apart in a zigzag patter pattern. n. 2. Assume Assume the the ready ready positi position on as descri described bed above. above. 3. Start the the exercise exercise by jumping jumping diagonall diagonally y or laterally laterally with with a two foot foot take-off take-off and landing (use a rapid double arm swing) over the first barrier (achieve maximum height) keeping the shoulders parallel to to an imaginary line. Once contact is made with the ground, immediately propel the body (using a rapid arm swing and legs) diagonally to the next barrier
The Exercises 4. Continu Continuee until until all barrie barriers rs have have been comple completed ted.. 5. May be comple completed ted as long long response response by increasing increasing the the distance distance of the the drill. drill. Variations: Different barriers and distances between barriers may be used. Additionally, a single barrier may be used to h op back and forth in an “in-place” drill. Back and forth hops may also be performed on an angle board(s) as pictured below. Start on outside of cone (#1) and hop over each cone diagonally until reaching cone #5. 1 2 3 4 5 C. Double Leg Speed Hop (short or long response) Intensity Level: High 1. Assume Assume a ready positi position on with feet feet hip-width hip-width to shoulde shoulder-wid r-width th apart, apart, hips, knees and ankles flexed. Arms are flexed at a 90 degree angle at the sides of the body. 2. Begin the the exercise exercise by using a rapid rapid double double arm swing and and counter-mo counter-movement vement,, jumping out and up to reach maximal distance distance and height. Flex the knees to bring the feet under the buttocks in an almost circular movement. Once contact is made with the ground immediately, repeat the movement for the prescribed number of repetitions or distance. 3. Concentrate Concentrate on keeping keeping the feet feet together together (less (less than than shoulder-wi shoulder-width dth apart). apart). Speed along with correct body positioning is of primary importance. Technically, the speed hop is performed as the double leg hop with a concentration on speed development.
The Exercises D. Single Leg Hops/Single Leg Bound (short or long response) Intensity Level: High 1. Stand with with one foot foot slightly slightly ahead ahead of the other other as in initia initiating ting a step step forward forward with arms relaxed at the sides of the body. 2. Use a rocker rocker step step to push push off the the back leg leg and drive drive the opposit oppositee knee up and and out. The non-hopping leg is held in a stationary flexed position position (about a 90 degree angle). Variation: Hops may be done with a cycling cycling movement of the non-support leg leg in a stationary or forward forward moving drill. Single leg hops may also also be performed in a speed hop format, as a diagonal drill on both sides of a line or marker, or as an in-place lateral hop. 3. Bounds To review, a bounding movement should emphasize horizontal distance with hip height being a determining factor on distance distance achieved. As with all plyometric plyometric exercise, a progression must be followed for maximal execution execution and safety. Bounds may be preceded in the training progression by galloping, skipping, and ankle flips. Although most bounds tend to be performed linearly, they may also be done laterally, up stairs on one leg or alternate legs, with boxes or angle boards, or over barriers. barriers. Let your imagination be your guide but always have an eye to safety. In this section we will highlight the following bound activities: Alternate leg bound • Lateral bound • Bounds with barriers or stairs •
The Exercises A. Alternate Leg Bound (short response/long response) Intensity Level: Medium 1. Assume Assume a position position with one foot foot slightly slightly ahead ahead of the the other as in initia initiating ting a step with arms relaxed relaxed at the sides of the body. A walking or running start start may be used when technique is acquired. 2. Alternate Alternate or or double double arm arm swings swings may be be used. used. A rocker rocker step step initiates initiates the movement, pushing off the back leg while driving the opposite knee up and out. The drive knee should block at approximately approximately 90 degrees as the arms simultaneously block. The non-support ankle should should be locked in dorsiflexion with the heel under the hips. Concentrate on maximal distance with some some height. “Hanging” in the air is the desired feeling. 3. The push push leg is recovere recovered d in an elongated elongated cyclic cyclic movemen movement. t. 4. Before making contact contact with the the ground, ground, prepare prepare the opposit oppositee leg for contact contact with the surface. Once ground contact is established established immediately repeat the bound to the opposite side. Variations: This plyometric may be varied with boxes, working on a diagonal, diagonal, on stairs, or with combination bounds. Combination bounds are set in a sequence sequence such as LLR, LLR or LRRR, LRRR. Some photos series are given below as examples of some of the variations listed.
The Exercises 1. Lateral Bounds (short/long response) Intensity Level: Medium to high 1. The beginning beginning position position resembl resembles es a squat with with additiona additionall torso flexion, flexion, feet feet hip-width or less apart. 2. To emphasize emphasize distanc distancee and horizontal horizontal displa displacement cement,, begin with with a countercountermovement down and slightly away from from the direction to be traveled. traveled. Push off the outside leg and drive the knee and body weight in the opposite direction, landing on the non-support leg first followed by the support leg. 3. Immediatel Immediately y push back back with the same same initial initial counter-m counter-movemen ovementt and drive. drive. Variations: Lateral bounding may be done over barriers, on stairs, or with angle boards. 4. SHOCK / Depth Jumps Intensity Level: Low to shock (depending on the box height and single or multiple response) A. In-Depth Jump(s) Intensity Level: Low 1. Beginning Beginning position position is on top of the box with with toes toes of shoe shoe just just over the the edge of the box, knees and hips slightly flexed. 2. Begin by “stepp “stepping” ing” off the the box into mid-ai mid-airr onto the ground/ ground/surfa surface ce landing landing on the balls of the feet with feet approximately hip-width hip-width apart. Do not jump off the box or step down towards towards the ground. Knees should flex to absorb shock and begin the counter-movement. 3. Immediatel Immediately y upon landing, landing, jump jump explosiv explosively ely (up (up or out dependi depending ng on the emphasis) by extending the hips, knees, and ankles. Extend the body as high or as far as possible. Variations: In-depth jumps may be combined with box jumps to have a continuous jump and drop series. This is very advanced with with a high-shock high-shock intensity level. Box heights must be adjusted for strength levels.
The Exercises A. Box Jumps (multiple response) Intensity Level: High to Shock depending on the height of the box. 1. Box jumps, jumps, as describ described ed previously previously,, may be done done in success succession ion (multi (multiple ple boxes each 3-6 feet apart) and with varying box heights. They may also be done with one box for multiple responses up and down.
Plyometric Application Plyometrics are similar to resistance training in that training incorporates the principles of progressive overload. The intensity and “overload” of each plyometric activity should be identified prior to use with each starting low and gradually progressing to a higher level. Form and technique must be emphasized at all times and during all phases of the program. Remember the Guideline for Plyometric Training Be sure to ensure the exerciser is ready to begin and complete a plyometric program. Take into consideration the following points: 1. PrePre-tr trai aini ning ng evalu evaluat atio ion n Maturation level • Coachability • Sport demands • Fitness level • 2. Pre-t Pre-trai rainin ning g physic physical al condi conditio tion n Minimum physical performance standards • Sufficient sprint/strength base • Size/weight of the athlete • 3. Program considerations Proper attire and footwear • Proper resilient surface • Proper equipment • Sufficient area (space) • Proper and sufficient warm-up • Proper exercise technique • Directional considerations • Proper progression • - Low intens intensity ity/lo /low w volum volumee (up (up to to 60-80 60-80 foot foot conta contacts cts)) such as in-place jumps - Standi Standing ng jumps jumps emphas emphasizi izing ng line linear ar and vertic vertical al components - Mult Multip iple le jum jumps ps and and hops hops invol involvi ving ng rep repeat eated ed movements and patterns - Bounding - In-d In-dep epth th jump jumpss and mul multi tipl plee respo respons nsee box jum jumps ps - Upper Upper body body plyome plyometri tricc and and medic medicine ine ball ball acti activit vities ies may be incorporated
Plyometric Applications 4. Special Considerations Size of the athlete • Body Structure • Previous injuries • Fatigue factors •
Program Design Considerations As with any other training component, weekly training periods and overload is dependent upon: • • •
Frequency – the number of workouts per week Volume – number of foot contacts per workout Intensity – the “stress” (amount of muscle tension) of a drill or workout; inversely affected by volume
Frequency The number of workouts may range range from 1-3 per week. Workouts for the same body area should not be performed on consecutive consecutive days. In-season workouts may range from only one for some sports such as football, to three for more specific sports such as track. The intensity of the drills will have a large large impact on the number and frequency of the drills. Volume Volume is inversely proportionate proportionate to intensity. Volume for beginners may range from 60-150 foot contacts per session, 100-300 for intermediate, and 120-450* (see chart) for advanced athletes. Intensity Intensity should increase as volume decreases throughout the season. Intensity is also also related to the type of foot contact and the intensity level of the specific drill, direction of drill, speed, external weight (added only for the advanced exerciser), and the height the center of gravity is raised. Because of these variables, consideration must be given in selecting the appropriate drills for a training cycle. Application of Plyometric Exercise The model plyometric program, after physical requirements are attained, may typically include an 8-10 week period with two training sessions per week, possibly twice per year depending on the sport. sport. The program must be progressive progressive and the higher intensity drills are not recommended prior to satisfactorily completing the progression.
All plyometric workouts must be preceded by an appropriate warm-up. Drill selection should consider sport-specific directional movements and required power positions. Some sports may have a directional componenet with an emphasis on
Program Design Considerations vertical power (volleyball hitter/blocker), linear force (sprinter), or a combination of more than one directional force (lay-up (lay-up in basketball). Drill selection should be weighted accordingly. Sport-specific drills drills should consider short v. long response drills, in-place v. movement away from the starting position, and the time of year the drills are being incorporated. Time of year Considerations should be made relative to off, pre, and in-season programs. Generally speaking, the off-season program incorporates incorporates the greatest volume. The pre-season is when the volume is moderated and intensity is maintained or increased. The in-season phase sees no substantial drills or very high intensity sport-specific drills of extremely low volume (sport dependent such as track and field). Length of Program As previously mentioned, the length of the program is usually 8-10 weeks (possibly 6-weeks in the high school or youth setting) and correspond to specific training periods. The length of the training period period should be based on pre-plyometric pre-plyometric strength training, current strength and fitness levels, current speed training, experience levels, and rest status. Progression in Intensity Intensity is related to the physical stress placed on the joints and muscles of the body, not specifically the amount of effort required. For the purpose of this this course, when discussing plyometrics, only maximal efforts will will be considered. Intensity is based on the rate of the stretch-shortening cycle and the load that must be overcome. The rate of the stretch-shortening cycle is determined by: The maximum height of the center cen ter of gravity • Horizontal speed • Body weight • Effort • Ability to overcome loading •
Program Design Considerations Progression in Volume Volume is expressed in the the number of foot contacts. For instance, three sets sets of 10 squat jumps have a volume of 30. Foot contacts will depend on the intensity level of the exercise, skill, bodyweight, and the time of year. As a program progresses from low intensity jumps in-place to depth jumps, volume must must decrease. If horizontal (linear) displacement occurs, volume may be measured in yards traveled (i.e. 3 sets of 40m alternate leg bounds = 120 m). Large athletes should not perform perform the same volume as smaller athletes due to the increased risk of injury. A very general guideline is provided below. SEASON___BEGINNING__ SEASON___BEGINN ING__ INTERMEDIATE___ADV INTERMEDIATE___ADVANCED ANCED INTENSITY Off-season Pre-season In-season Peak
60-100 100-150 sport-specific sport-specific recovery
100-150 150-300 sport-specific recovery
120-200 150-450* sport-specific recovery
low-moderate moderate-high moderate recovery
*elite athlete only, performing low to moderate level exercise Excerpted from “Jumping Into Plyometrics,” Don Chu, 1992
Exercise intensity must be adjusted for body weight with larger athletes decreasing volume from 25%-50% overall.
Program Design Considerations Recovery Plyometric exercise is a maximal effort situation. situation. Because of this factor, adequate recovery between reps and sets is is required. Recovery is essential for for proper neuromuscular response. Exercises should not be done for conditioning conditioning purposes, but as speed-strength and power training only. Fatigue Again, plyometric training training is a maximal performance atmosphere. Fatigue may lead to deterioration of technique and quality of effort and therefore, predispose the athlete to injury. Remember that fatigue may not be solely from the the plyomeric workout but from the accumulative effects of all workouts, lifestyle, nutrition, and other stressors. In-Depth Jumps In-depth jumps produces high tension in the legs with its intensity determined by body weight and the height of the center of gravity. When considering the optimal height for an in-depth jump, “more “more is not better.” The recommended height for indepth jumps ranges from .4 to 1.1 1 .1 meters with .75 to .8 meters being the norm. Heights greater than this may not allow for the rapid switch from eccentric action and may produce injuries. Very general guidelines for determining the height for in-depth jumps include: 1. Measure Measure the athlete athlete as accurately accurately as as possible possible for a standin standing g vertical vertical “jump “jump and reach”. 2. From an 18-inch 18-inch box, the the athlete athlete performs performs a depth depth jump followed followed immediat immediately ely by a “jump and reach” attempting to achieve the same vertical score. 3. If successful successful,, the athlete athlete may move move to a higher higher box in 6-inch 6-inch increments increments until until he/she fails to meet the standing vertical jump and reach score. 4. This is the the athlete athlete’s ’s maximum maximum height for depth jumps. jumps.
Program Design Considerations Progression Sample A sample 10-week off-season program is included below. The example is based on the athlete having completed all prerequisites and the selection of appropriate drills. Week/Variables
Drills
Sets/Reps
Rest Period
Sessions Per Week
Week 1-2
Choose 4 low intensity drills
2 sets of 10 reps
2 min. rest b/ween sets
2 workouts per week
Week 3-4
Choose 2 low and 2 med. int. drills
2 sets of 10 reps
2-3 min. rest b/ween sets
2 workouts per week
Week 5-6
Choose 4 med. intensity drills
2-3 sets of 10
2-3 min. rest b/ween sets
2 workouts per week
Week 7-8
Choose 2 med. and 2 high int. drills
2-3 sets of med. int. and 2 sets of high intensity
10-15 sec. b/w 2 workouts per week reps in box jump 2-3 min. rest b/ween sets
Week 9-10
Choose 4 high int. drills
2-3 sets of 10 for non-box jumps, 2 sets of ten for box jumps
3 min. rest b/w sets
2 workouts per week
Example of progression for plyometric program. From Allerheiligen, 1992.
Integration of Plyometrics and Strength Training Heavy strength training and plyometrics on the same training day is not recommended unless, for specific sports, a complex training workout is being done. A general guideline chart for plyometrics and strength training is included below, although there are many protocols for combinations. Day Monday Tuesday Thursday Friday
Strength Training Upper-body-High-Intensity Lower-body-Low Intensity Upper-body-Low Intensity Lower-body-High Intensity
Plyometrics Lower-body-High-Intensity Upper-body-Low Intensity Lower-body-Low Intensity Upper-body-High Intensity
Example 2 of Integration of Strength Training and Plyometrics. From Baechle, 1994. (3)
Program Design Considerations Activity Monday Tuesday Upper Body Lower Body Lift Lower Body Upper Body Plyometrics 1,000 yds Running Agilities Low int-10 min. Low int-10 min.
Wednesday Off Off
Thursday Friday Upper Body Lower Body Lower Body Upper Body 1,000 yds Low int-10 min Low int-10
Example four-day per week schedule. Activity Lift Plyometrics Running Agilities
Monday Upper Body Lower Body 300 yds 30 min.
Tuesday Lower Body Upper Body
Wednesday Off Off 300 yds 30 min.
Thursday Upper Body Lower Body
Friday Lower Body Upper Body 300 yds 30 min.
Example four-day per week schedule with a 6:00 am running workout. Activity Lift Plyometrics Running Agilities
Monday Total Body Total Body
Tuesday
Wednesday Total Body Total Body
500 yds 40 min.
Thursday
Friday Total Body Total Body
300 yds 40 min.
Example three-day per week schedule Activity Lift Plyometrics Running Agilities
Monday Total Body Total Body
Tuesday
500 yds. 40 min.
Wednesday Total Body Total Body
Thursday
Friday Total Body Total Body
300 yds. 40 min.
Example three-day per week schedule with a 6:00 am running workout.
Form Running Drills In contrast to sport-specific skills, running is one skill which is fairly natural (correct or not) and with which most athletes athletes have experience. Sprinting with good good technique and form is a motor learning process which must be learned at low levels and slower speeds before being accelerated. Form running is used to establish establish efficient and error free movements. movements. Form running drills are used to help ingrain neuromuscular movement patterns and increase stride frequency. During form running drills, drills, the three basic technique technique variants are practiced. These include: sprint stride – full-flight striking action and pushing from ground force (30+ • m) - runnin running g tall tall post posture ure with with a smooth smooth,, contin continuou uouss moveme movement nt - full full rang rangee of of mot motio ion n arm arm acti action on - pawing pawing moveme movement nt when when active actively ly driv driving ing leg down down from from high knee action •
sprint drive – starting/acceleration starting/acceleration (>20-30 m) - horizo horizonta ntall thru thrust st with with body body low, low, piked piked trunk trunk - powerf powerful ul arm action action throug through h grea greater ter range range of of motio motion n - full full range range drivin driving g actio action n with with exag exagger gerate ated d knee knee lift lift
•
sprint lift – kick-at-speed pulling action (30+ m) - runn runnin ing g tal talll pos postu ture re;; rap rapid id knee knee lift lift - full full range range of of motion motion arm arm actio action; n; incr increas eased ed empha emphasis sis on rapi rapid d pumping - ligh lighte terr strik strikin ing/ g/pa pawi wing ng acti action on
While performing drills for these phases, areas of focus include: posture • arm action • leg action • speed of movement • Just as the phases of the running movement are broken down, the speed at which the movement is performed is progressively intensified as the exerciser becomes increasingly proficient in the movement pattern. Movement speed classifications include: walk/march • skip • fast running in place or with forward movement • true running speed •
Form Running Drills The following is a list of form running drills most commonly used. 1. “A” – the “high “high knee” knee” drive drive movement movement which which includ includes es the followi following ng body body positioning relaxed shoulder, neck, and face (mouth) • head neutral (focus 10-20 feet in front) • body upright with the forward lean generated from the ankles (not hips) • starting position up on toes with forward lean • knee drives up to approximately hip level, knee flexed with heel tucked • under butt, and ankle dorsiflexed opposite arm swing with elbow held at approximately 90 degrees, not to • cross the mid-line of the body 2. “B” – butt butt kicks kicks are a fairly fairly common common drill drill used to work on the recovery recovery phase phase of the the leg. Key points to watch in the the performance of this drill include include starting position is up on toes with slight forward lean from the ankles • knee remains pointed toward the ground during full drill • remainder of “upright” body position remains constant • heel is brought up to lower gluteal level with foot dorsiflexed • arm swing is opposite of working leg, at approximately 90 degrees and • relaxed but in tempo with leg speed leg recovery to ground is immediately under center of gravity with foot • dorsiflexed until just prior to contact 4. “C” – this “active “active down” down” phase phase of the running running motion motion which which includes includes all all of the bullet bullet points listed above above as the beginning movement. movement. The down phase of the drive knee knee leg is now emphasized with the following movement pattern the knee is extended out and down simultaneously in a “circular” movement • ankle remains dorsiflexed until just prior to ground contact which occurs • immediately under the center of gravity (the movement has been called “pawing” as a descriptive) “Ankling” may also be performed to increase ankle activity at ground contact. Technique errors may be exhibited exhibited in various and often interrelated interrelated ways. Many times, errors are associated with fatigue, inadequate strength levels, deficient physical ability, a misunderstanding of technique, technique, or from the practice of poor poor techniques. Common errors may include:
Form Running • • •
• •
• •
head or shoulder sway arm swing across body; not in opposition; at ineffective elbow angle rear heel kick action incomplete or slow due to ground force generated and recovery patterns; the higher the speed – the higher the recovery upper body lean too great; too little; from waist foot placement relative to center of gravity; relative to kn ee; ground contact ball-heel-ball relaxation leg action inefficient for optimal power generation
More specifically, in the start and running stride phases, the following common errors should be watched: Start (if a 3-4 point start position is used) Hands are too wide apart in 4-point stance • cause…misunderstanding cause…misunderstanding of movement correction… place arms at shoulder-width 90 degree knee angle of front leg is not achieved • cause…hips cause…hips are too high or low correction…adjust correction…adjust hip height Excessive weight distributed to arms • cause…improper cause…improper weight distribution correction…raise correction…raise hips upward more than forward; straighten arms and distribute weight evenly Unnecessary tension in dorsal muscles; neck hyperextension • cause…misunderstanding cause…misunderstanding of movement correction…normal correction…normal head alignment; eyes focused on ground “Jumped” first stride • cause… push-off angle is too high; upward thrust is too steep correction…increase correction…increase forward lean; maintain proper head alignment; accelerate rear leg action Premature upright posture • cause…inadequate cause…inadequate push-off force; improper carriage of head
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correction…increase correction…increase push-off force; maintain forward trunk lean; keep eyes focused on ground without lifting head
Form Running Running Stride Insufficient leg extension at push-off (i.e. the athlete “sits”) • cause…inadequate cause…inadequate power transmission; push-off is not powerful enough and too hast correction…ankle correction…ankle joint work in forward movement; running and hopping, running and jumping, bouncing, special strengthening Feet turned excessively outward • cause…faulty cause…faulty running form correction…running correction…running in lane, walking, jogging and slow running with feet turned slightly inward “Bouncing” with marked vertical swaying • cause… push-off force directed too vertically correction…longer correction…longer push-off, hitting chalk marks at regular intervals, starting exercises, increased stride rate Forward swing of lead leg is too wide; flat foot plant • cause…trunk/thigh cause…trunk/thigh weakness; fatigue correction…snatching correction…snatching thigh in diagonal support (with and without additional load); high knee lift under difficult conditions (e.g., in deep snow, sand, uphill, or with weighted footwear); strengthening exercises Ineffective arm movements (transverse movement, excessive • backward swing, hunched shoulders) cause…excessive cause…excessive shoulder movement; insufficient shoulder joint flexibility correction… practice proper movements during easy stride, side-straddle position or jogging Head and neck hyperextended or hyperflexed • cause…fatigue; cause…fatigue; misunderstanding of movement correction…normal correction…normal erect head carriage, eyes focused ahead Corrective measures for common errors will be demonstrated during the hands-on portion.
Resisted Running Resisted running movements aid in the development of stride length. It is important important to note that the amount of resistance, regardless of the method of resistance, must not be so overwhelming as to slow slow the movement excessively. In general, a >10% change in external resistance has detrimental effects on movement mechanics and overall technique. Exceeding this level of resistance resistance may cause the exerciser to to slow down in an attempt to “muscle” “muscle” through the running movement. This defeats the entire purpose of the activity. activity. Special attention should be paid to the following desired attributes: • •
explosive arm/knee drive explosive leg drive off ground
Resistive activities may include any drills or running activities performed against resistance (any additional weight weight or resistance to directional directional movement). Resistance may be provided through many varied methods including: • • • • • • •
chutes harnesses/bands sleds weighted vests hills or inclines surfaces (i.e. sand, grass) partners
Resisted Running Resisted activities should be performed early in the training periodization cycle, not in the in-season or competitive season. How Do Resistive Exercises Help Improve Stride Length? Resistive exercises help in the development of more efficient stride length by emphasizing 1. 2. 3. 4.
knee dr drive ground ground force force (pus (push h from from ground ground)) body body pos positi ition arm ac action
This addition of resistance mildly slows movement patterns and directional movements thereby giving an opportunity to ove remphasize the above listed components. Additionally, the applied resistance aids in the development of greater strength in the musculature primarily responsible for the desired functional movements.
Assisted Running Sprint assistance drills or assisted running aids in the development of stride frequency (leg turnover speed) by developing neuromuscular pathways not naturally achieved. Methods of sprint assistance include: • • •
gravity assisted sprinting (downhill running) high-speed towing (harness or stretch cord) other means of achieving the over-speed effect
The goal of this means of training is to use a shallow slope (3-7 degrees) deg rees) or other assistive methods to exceed natural maximal speed levels. Natural speed should not be exceeded by more than 10% (2-3 mph). Attempting to exceed natural speed levels by more than 10% will cause the exerciser to lean back in a braking motion in a protective posture. Three aspects of running running mechanics which should should be emphasized to accomplish desired results include: • • •
arm/leg turnover rate foot plant directly underneath the hips (center of gravity) aggressively exploding through the movement in an effort to find that “extra gear”
Ropes/Ladders/Cones Technique work and learning good running mechanics can and should be fun and challenging. Drills encompassing form and technique components may be scheduled into the warm-up and early sessions of a workout prior to fatiguing sport-specific activities. Variations and imagination are key to the motivation of the the exerciser. Ropes, cones, ladders and other such equipment may be used to maintain interest and continue to challenge the performer. Agility drills drills (included in section 7-G) will use much of this this same equipment. Again, it is very important to stress progression of exercise and progression of intensity of exercise. Begin with small cones, short short hurdles, and straight ladders and progress to taller cones, higher higher hurdles and double or faster faster ladders. Once performance is at an acceptable level, various footwork patterns, resistance, or a second stimulus (such as a medicine ball) may be added to continue to challenge. Agility drills are important once basic technical levels in running form have been accomplished. Most drills, cone work, work, and ladder drills may be done in multiple directions and with a stop/start or change of o f direction component.
Ropes/Ladders/Cones Specific drill suggestions are listed below: 1. Ladders: Ladders are excellent tools with which to drill: Body position • Acceleration patterns • Stride regulation • Change of direction • Foot placement patterns • 2. Cones: Cones have multiple purposes. purposes. Because they are easily easily knocked over and pose little or no threat of injury if hit, exercisers will attempt new d rills without fear. Cones may be used with drills for: Footwork patterns (all directions) • Indications of change of direction or speed change • Beginning plyometric jumping • 3. Ropes Ropes or cords (elastic or releasable) may be used to enhance work in the following areas: Acceleration drills • Stide frequency • Vertical jump movements • Directional movements • Counter movements in response to partners • Rehab/preventative drills • Specific agility applications will be demonstrated in Section 7-G.
Agility Conditioning and Drill Variations This section has been contributed by Dwight Daub, Strength and Conditioning Coach for the Seattle Supersonics. Supersonics. It is a tremendous tremendous example of a warm-up through cooldown, the progression of exercise, the sequence of exercise, and intensity levels. Safety Note: The ability to DECELERATE from a given velocity is requisite to changing directions. An example of progressive development for this attribute is listed below: •
•
•
•
The exerciser is instructed to run half speed until a whistle is heard; upon hearing whistle, decelerate and stop within 3 steps. Once this can be achieved, exerciser runs at ¾ speed with a 5 step deceleration and stop. Finally, full speed with a 7-step deceleration and stop can be implemented if appropriate. This approach may be used for lateral and backward movement.
(Adapted from the “ Essentials of Strength and Conditioning”) Please use this information as an example only as these athletes are obviously participating at a level well above that with which most of us work. Be aware that only segments of all of the information included are completed on any given day d ay and that the SEQUENCE of the exercises completed (beginning at warm-up) are very important to the success of the training and carryover to the playing field (or court).
Agility Conditioning and Drill Variations Ladder Drills • • • •
Lateral Shuffle Side Steps L-Pattern Zig Zag Pattern
Agility Drills 1. Hurd Hurdle le Dril rills 1 foot in hole • 2 feet in hole • Zig zag • Hops • Lateral step-overs • Hurdle races (5” and 12” hurdles) • Side steps • Diagonal hurdle shuffle • Diagonal hurdle hops • Foot plant drills • 4 hurdle square drill (5” and 12” hurdles) • Hops with sprint • 2. Combo Dr Drills Ladder and cones (any pattern) • Ladder and hurdles (any pattern) • Ladder, cones, and hurdles • Cones and hurdles (any pattern) • Cone-hurdle-cone-hurdle Cone-hurdle-cone-hurd le (any pattern) • Hoops and hurdles • Cones, hurdles, cones, hurdles • Hoop-hurdle-hoop • 1 hoop: circle tag • 2 hoops: figure “8” • 3 hoops: figure 8’s • 4 hoops: 4 corner drill • 3. Reac Reacti tion on Dri Drill llss Hurdle direction drill • Cone reaction drill • Tennis ball drop • Shuffle drill (use 15-30 tennis balls or Frisbees) • Tennis ball v-drill (this drill requires 2 spotters and 6 balls) •
• • •
Get-ups Get-up tag Scramble ups/Scramble up tag
Agility Conditioning and Drill Variations R.A. RE Training Method Resistive, Assistive, Regular **Note: To be conducted on non-leg days 1. Resistive: **Note: Two suggestions have been recommended. External resistance of movement should not exceed 15% of maximal • strength. Resistance should not exceed 10-15% of body weight • -
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Sleds Sleds (for (forwar wards, ds, back backwar wards, ds, spri sprintnt-jog jog-sp -sprin rint, t, zig zig zag, zag, lateral shuffle with less weight, uphill with less weight) Uphill Uphill Spri Sprints nts (longer (longer sprint sprintss with with a flatt flatter er grade grade i.e. i.e. 20-30 yards/shorter sprints with a steeper grade i.e. 1015 yards) Harn Harnes esse sess (20 (20-3 -30 0 yar yards ds)) Harnes Harnesss Releas Releasee (10 (10 yards yards with with resi resista stance. nce. 20 yards yards with release. Partner ner re resistance Part Partne nerr resi resist stan ance ce and and rel relea ease sess
Assistive Tubes (Straight Ahead) **Notes: Start with with short distances and gradually gradually increase the distances. Make sure your athletes are in some some sort of sprinting sprinting shape. Do not begin right away with with tubes. i.e. Build up 10-12 reps for 20-40 yards - Pull Pullbac backs ks:: shor shortt star starts ts at 5-10 5-10 yard yardss - Pull Pullba back cks: s: 10-15 10-15-2 -200-30 30 yard yardss - Get-ups with tubes - Scr Scrambl amblee ups ups wit with tub tubes es - Passes **Note: This is the most advanced tube exercise. Don not start with with this exercise early in the cycle. You need 80-100 yards to complete this this drill. Finish With Regular Sprints - i.e. i.e. 1010-20 20-3 -300-40’ 40’ss fro from m ½ to full full spee speed d **Note: Do not conduct too many at the end of the workout in order to avoid fatigue related injuries Downhill Sprinting 10-20 yards
3-5% Grade **Remember that you need the same amount of distance to stop
Agility Conditioning and Drill Variation Tubes (Change of Direction) - Lateral st starts - Lateral sh shuffles - Back Backpe peda dal, l, plan plant, t, and and spr sprin intt - Spri Sprint nt,, pla plant nt,, and and back backpe peda dall - V-drill - W-drill - Diagon Diagonal al spri sprints nts (pre (predet determ ermine ined d direct direction ion or coach coach calls calls out the angle) Tube Plyometrics - Vertical ju jumps - Vert Vertic ical al jump jumpss wit with h rel relea ease sess - Long Long jum jumps ps:: res resis isti tive ve and and ass assis isti tive ve - Diag Diagon onal al long long jump jumps: s: res resis isti tive ve and and assis assisti tive ve - Late Latera rall line line jump jumps: s: res resis isti tive ve and and assis assisti tive ve Agility Circuit: Putting It All Together **Note: To be conducted on leg leg days (Tuesdays and Fridays) Station 1: Tubes – Change of direction and plyometrics • Station 2: Cones • Station 3: Hoops, hurdles, and tag • Station 4: Ladders, hurdles and cones • Speed School Circuit Station 1: Sleds • Station 2: Tubes straight ahead • Station 3: Foot plant drills (hurdles or partners) • Station 4: Posture drills and reaction drills • Group sprints: 10-20-30-40’s from ½ to full speed • **Note: Do not conduct too many at the end of the workout in order to avoid fatigue related injuries Sequence And Volume Of R.A. RE Training The sequence and volume of resistive, assistive and regular training may vary according to your training phase
Agility Conditioning and Drill Variation Warm-Up Sequence 1. High Knees 2. Groin Sl Slides 3. Carioca 4. Skippioca 5. Butt Kicks 6. Backpedal 7. Ankl Anklee Fli Flips ps (20(20-30 30 reps reps)) -20 yards up and back for each exercise -Eccentric breakdown after each rep Stretch - concentrate on a complete body stretch Foot Plant Drills 2-3 sets 20-30 reps Knee Thrusts 2-3 sets 10-15 reps Plyometric Drills Follow from previous sequence Agility Drills **Drills utlilized in a circuit 1. Cone Drills a. short sh shuffle b. t-test c. 3-con cone drill d. 5-co 5-cone ne star star dril drilll e. zig zag drill f. 10 ya yard squar quaree dri drill ll g. v-dr v-dril ill: l: 2-5 2-5 yar yards ds h. w-dr w-dril ill: l: 2-5 2-5 yar yard ds i. zig zig zag zag circ circle le drill rill j. j. 3 yar yard d sq square are dri drill ll k. 5-co 5-cone ne maze maze dril drilll 2. Lad Ladder der Drill rillss a. 1 foot in in hole b. b. 2 feet eet in hole ole c. in-outs 1 foo foot d. in-o in-ou uts 2 feet feet e. hopscotch f. hops hopsco cotc tch h with with high high knee kneess
g. ick icky-sh -shuffl ufflee
h. over an and bac back k
CONE DRILLS
CONE DRILLS Short Shuttle
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2
Start and Finish 1
3
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5 yards between cones Start at Cone 1 Sprint from Cone 1 to Cone 2 Sprint around Cone 2 Sprint from Cone 2 to Cone 3 Sprint around Cone 3 and through Cone 1
3
T-Test 2
4
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1 5 Yards between Cones 2 and 3 and Cones 2 and 4 10 Yards between Cones 1 and 2 Start at Cone 1 Sprint from Cone 1 to Cone 2 Sprint around Cone 2 to Cone 3 Sprint around Cone 3 to Cone 4 Sprint around Cone 4 to Cone 2 Sprint around Cone 2 and Backpeddal to Cone 1
Cone Drills 3-Cone Drill
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2
3
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1 Start /Finish Start at Cone 1 Sprint to Cone 2 and Back to Cone 1 Again, Sprint from Cone 1 around Cone 2 Sprint from Cone 2 around the inside of Cone 3 Sprint from Cone 3 around the outside of Cone 2 Sprint from Cone 2 to Cone 1
5-Cone Star
▲ 4
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5
2
▲ 3
▲ 1 Start/Finish • • • • • • •
Start at Cone 1 Sprint around Cone 2 to Cone 3 Sprint around Cone 3 Sprint from Cone 3 back around Cone 2 Sprint from Cone 2 to Cone 4 Sprint around Cone Cone 4 back around Cone 2 Sprint from Cone 2 around Cone 5
**Cones are 3-5 yards apart
• • •
Sprint around Cone 5 back around Cone 2 Sprint from Cone 2 to Cone 1 (Start/Finish) Variations can be made (ex. Sprint to a backpedal, sprint to a slide, etc.)
Cone Drills Zig Zag Drill (Any number of cones)
▲ ▲ ▲ ▲ ▲ 10 Yard Square Drill
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3
2
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4 • •
• • • • •
1 Start/Finish
Cones are 10 yards apart Start at Cone 1 Sprint around the outside of Cone 2 Sprint from Cone 2 around the outside of Cone 3 Sprint from Cone 3 around the outside of Cone 4 Sprint from Cone 4 back to Cone 1 (Start/Finish) Variations can be made (carioca, backpedal, sprint, slides and combinations)
Cone Drills V-Cone Drill
▲ 2
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1 3 Start/Finish Cones are 3-5 yards apart Sprint from Cone 1 around the outside of Cone 2 Sprint from Cone 2 to Cone 3 Touch at the outside of Cone 3 and sprint back around the outside of Cone 2 Sprint from Cone 2 to the outside of Cone 1 (Start/Finish) Variations can be made (slides, carioca, backpedal and combinations) W-Drill
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2
4
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1
3
↑↑↑ Facing (Start) • • • • •
•
Cones are 3-5 yards apart Start facing Cone 1 Sprint from Cone 1 around the outside of Cone 2 Sprint from Cone 2 around the inside of Cone 3 Sprint from Cone 3 to the inside of Cone 4 Variations can be made (carioca, slides, backpedal and combinations)
Cone Drills Zig Zag Circle Drill Start
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10 2
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3
4
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8
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5
6
9
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7 • • • • •
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Start at Cone 1 Zig zag around the outside of each cone (1-6) Sprint from Cone 6 to Cone 7 Break feet down and circle around the entire cone Continue this through Cone 10 (ex. Sprint from Cone 7 to Cone 8 and circle around the entire cone before sprinting to Cone 9) Use variations (slides, backpedal, etc.) 5 Cone Maze Drill
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2
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1
3
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4
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5
Start/Bounding/Finish Bound from Cone 1 to the outside of Cone 2 •
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Sprint from Cone 2 to the outside of Cone 3 Sprint from Cone 3 around the outside of Cone 4 Sprint from Cone 4 around the outside of Cone 2 Sprint from Cone 2 around the outside of Cone 5 Sprint from Cone 5 back to Cone 1 (start/finish)
Ladder Drills Ladder Drill: 1 Foot in the Hole
Right
Left
Right
Left
Right
Left
Right
Left
R/L
R/L
Ladder Drill: 2 Feet in the Hole
R/L
R/L
R/L
R/L
R/L
R/L
In-Outs: Trail Foot only
Trail Foot Trail Foot Trail Foot In In In Trail Foot Out Trail foot out Trail foot out ↑↑↑ Facing
**Keep repeating that cycle
In-Outs: Both Feet •
Same as In-Outs with trail foot, but now using both feet instead of one
