Plyometric & Speed Training


(this page is currently still under construction. images/pictures and more description will be added soon).


Plyometrics and Speed training are methods used to make an athlete more explosive, quicker, and faster. Athletes and "trained individuals" with experience working out can gain an advantage and an edge over their opponents through plyometic training and speed training. Plyometrics training is designed to help a person jump higher and run faster. Plyometrics can also benefit regular people as well and also help prevent injuries because people learn how to maintain control doing explosive high force exercises. The emphasis on the efficient production and use of ground reaction forces, should be considered an integral part of any program. For example, jumping down off of  seemingly harmless raised surfaces  has injured many people. With certain plyometric exercises, injuries such as these are not as likely to happen during the performance of activities of daily living.

Many non athlete clients may also benefit from the increases in muscular power production that plyometric training provides.

Prior exercise experience and current fitness/training level are important to consider when deciding when to implement or include plyometric training into an exercise program.

Minimum Requirements for participation in a Plyometric Training Program:

* Proper technique for each drill
* More than three months of resistance training experience
* Sufficient strength, speed, and balance for the level of drill used
* Over 13 years of age
* No current injuries to involved body segments


                                                         Examples of Plyometric Exercises are:

                                                                            Lower Body

1. Jumps-in-place - Jumping and landing in the same spot, performed
   repeatedly, without rest between jumps. examples are squat jump and tuck
   jump.

2. Standing jumps - Maximal effort jumps involving either vertical or horizontal
   components. Recovery between repetitions is required. Examples are vertical 
   jump, standing long jump and jumping over a barrier.

3. Multiple hops and jumps - Drills involving repeated movements commonly
    viewed as a combination of jumps-in-place and standing jumps. Examples are
   double-leg hop and front barrier hop.

4. Bounds - Drills that involve exaggerated movements with greater horizontal
   speed than other drills. Volume for bounding is typically measured by distance
   and is normally greater than 30 meters (98 feet). Examples are skip and
   alternate-leg bound.

5. Box Drills - Multiple hops and jumps using a box to jump on or off. The height
   of the box depends on the size of the client, the landing surface, and goals of
   the program. Examples are jump to box and jump from box.

6. Depth Jumps - Drills in which the client assumes a position on a box, steps off, lands and immediately jumps vertically, horizontally, or to another box. Examples are Depth jump and Depth jump to second box. 

                                                                               Upper Body

1. Chest Pass -  A drill using both arms to throw a ball to another person or
   trainer. When the trainer returns the ball, catch it, return to the start position
   and throw it back.

2. Depth Push-Up - From a push up position on the ground holding onto a small
    ball letting go and catching your body with both hands. Then explosively
    pushing back up by extending the elbows and landing the palms of the hand
    back on the ball.

 
                                                                               Speed Drills

1. Butt Kicker

2. Stationary Arm Swing

3. Downhill Sprint

4. Partner-Assisted Towing

5. Partner-Resisted Sprinting

6. Power Fitness Chute resistance sprinting


For information about Plyometric and Speed Training contact me at my e-mail address listed below or through this website.