Health & Safety Resources

JUMP/PLYOMETRIC TRAINING

WHAT IS IT?

Plyometrics is the use of a quick, eccentric muscle contraction (stretch) followed immediately by an explosive concentric muscle contraction (shortening) to produce a powerful movement.  It is a brief, explosive exercise.  Plyometrics develop power.  They bridge the gap between strength and speed.

WHO SHOULD/CAN USE IT AS A TRAINING METHOD?

Plyometric exercises require a properly supervised foundation in strength and conditioning exercises.  Without a basic strength program, the legs (or arms) will not be able to withstand the forces generated by plyometrics. 

The use of plyometrics in the prepubescent athlete (less than 12 years old) is of concern because of the stress placed on the growth plates and developing joints. The key in using plyometrics training young adults (12-15) is low intensity and fewer repetitions.  Emphasis is on performing the exercises correctly.  Coordination and motor control are being developed along with physical maturity.  According to Vern Gambetta, author of "Sports Specific Speed: The 3S System", the best way to utilize plyometric training with young adults is to make it a game-type situation.  Make it fun.  Start with very elementary stationary drills, such as bouncing movements or standing two leg jumps.

For mature athletes, an adequate strength base is also required.  Without an adequate strength base, the risk of injury is very high.  Exercises are progressed from simple to complex and general to specific. 

WHAT ARE THE STRENGTH REQUIREMENTS NEEDED BEFORE BEGINNING PLYOMETRIC TRAINING?

A strong core (hip/pelvis, abdominals and back) and strong hip and knee extensors (glutes, hamstrings, and quadriceps) are recommended prior to beginning a jumping/plyometrics program.  Many studies and authorities also establish a squat of 1 repetition max of 1.5-2 times body weight prior to initiation of plyometrics training.  Other requirements used to assess adequate strength include: the ability to perform 5 single leg squats with 60% of body weight in 5 seconds, or single leg press (seated or recumbent) of 5 repetitions at one and a half times body weight.

PROGRAM DESIGN POINTS

• Proper footwear – supportive and shock absorbing
• Surface – firm but forgiving (not too soft)
• Train only 2x/week
• Jump training should be done early in the session, immediately after the warm-up
• Rest 45-120 sec between reps and 3-5 minutes between sets

   

For further information on this article or for priority appointments for sports injuries please contact Henry Ford Center for Athletic Medicine at 313-972-4216.

Henry Ford Health System’s Center for Athletic Medicine offers a comprehensive approach to sports medicine, including surgical and non-surgical care, sports rehabilitation, injury prevention, and performance enhancement programs.  The HFHS treatment team includes sports medicine fellowship trained orthopedic surgeons, sports medicine fellowship trained primary care physicians, as well as certified athletic trainers and physical therapists.  These health care professionals are supported by the HFHS nationally recognized bone and joint research facility, including the prestigious Herrick Davis Motion Analysis Lab.  HFHS is proud to be health care providers to the Detroit area’s premier sports programs including professional, collegiate, and high school athletes.