Jump Training

Plyometrics is another name commonly used for jump training, or "plyos" for short. Plyometrics is a form of exercise that is repeated shortening (i.e. jumping) and lengthening (i.e. rebounding from the jump) of the muscles and allows the muscles to contract to maximum power in as short a time as possible. The time between these two processes is called the amortization phase. The faster the amortization phase the quicker the exerciser will perform and the more explosive they will become. Ground contact time is a good indication of how quick the amortization phase is.


An easier way to break down plyos is in the types of strength it takes to perform certain types of movement. Starting strength is the ability to overcome inertia and perform concentric motion during the jump. Stopping strength is the ability to absorb the force of the concentric motion. This type of motion is eccentric motion. Elastic strength is the ability of the muscles to start and stop and move in another direction and combines the starting and stopping strength.


Plyometrics are great for athletes because it improves
speed in and out of breaks, improves your vertical jump and helps with overall speed of athletic movement during competition. Plyos should be done at the beginning of workouts when energy levels are high because maximum efforts can be performed. There can either be a set number of reps to be done or a time limit set at the beginning around 30 seconds to a minute.


A simple plyometric drill for the lower body is pepper jumps performed by hopping in place moving the ankle joint only slightly, keeping it in a plantar flexion position, and repeating the jumps as fast as possible for 30 seconds. One drill involving the core is a medicine ball chest pass. This is performed with a partner and done in a sit up position held at about 45 degrees. The partner passes the medicine ball to the exerciser and backwards movement is prevented by flexing the abdominals. The ball is immediately passed back to the partner and this is repeated for a selected number of repetitions. The ultimate goal of plyometrics is to decrease the time of the amortization phase and perform the exercises with high intensity and quickness. Please feel free to leave any comments you have or questions. Any and all feedback is greatly appreciated.


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