Box Jump Plyometrics

A Beginners Guide to Plyometrics

Introduction

How did Plyometric Training Originate?

Plyometrics were originally developed in the 1960s by Dr. Yuri Verkhoshansky as a method of improving speed and explosiveness in Russian track and field athletes. American track and field coach Fred Wilt began implementing many of the same plyometric warm up and training protocols with his athletes in the 1970s, and plyometric training has since then become a staple in improving speed, explosiveness, and power in all types of athletes. 

What Are Plyometrics, and Why Does it Matter?

Plyometrics are characterized by quick explosive movements that utilize the ability of the body’s muscles and tendons to stretch and subsequently produce a very powerful contraction.

Plyometric training allows you to produce a larger amount of force, much quicker than you normally would, and has been shown to improve sprint speed and vertical jump height. 

This three step process (Active Stretch - Transition - Contraction) is defined as the Stretch Shortening Cycle (SSC), and is governed by two models … 

  • Mechanical “Spring” Model → The “spring” model outlines how the tendons of the body are able to be stretched and store elastic energy, which can then be released to assist in a more powerful contraction. 
  • Neurophysiological Model → When muscle fibers detect a rapid stretch, they reflexively contract and increase muscle activity in the stretched fibers, resulting in a faster, more forceful contraction. 

Types of Plyometric Exercises

Plyometric training can be categorized into two main subtypes. 

The first is defined by a longer period of time spent touching the ground, and is known as “Slow SSC” plyometrics. Longer time spent on the ground increases the length of the structures under tension, storing more elastic energy, and allows for increased time spent developing higher levels of force. 

Time in contact with the ground is between 0.25 and 0.5 seconds, and common examples of Slow SSC exercises include countermovement jumps or box jumps. 

The second subtype of plyometrics are “Fast SSC,” where there is minimal time spent on the ground (less than 0.25 seconds!), and speed is heavily emphasized. Examples of Fast SSC exercises include hops and depth jumps. 

Programming Plyometrics

When programming plyometrics for beginners, it is important to remember to start with simple, Slow SSC exercises, before progressing to faster, more dynamic activities.

It’s also important to take individual characteristics into account, as some people may be very strong, but have a hard time expressing that strength quickly; whereas others may be able to recruit all their power very quickly, but have less than ideal strength required to produce high levels of force.

Progressions would entail moving from two feet plyometrics to single leg plyometrics, from starting on the ground to jumping from depth, and moving from Slow SSC to Fast SSC exercises. 

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References

Patel, N. N. (2014). Plyometric training: A review article. International Journal of Current Research and Review, 6(15), 33.



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