Starting A Plyometric Program
Michael
Boyle
Plyometrics have become a buzz word that has players and coaches
jumping, both literally and figuratively. Box Jumps, Russian Boxes, Hurdles
Hops etc. etc. are recommended to develop speed and power. However, plyometrics
can present as many problems as solutions. Numerous questions arise when
athletes or coaches ask about plyometrics.
1) At what
age can or should an athlete begin a plyometric program? This is a
relatively simple answer. Young athletes ( 12-14 yrs) can perform plyometric
exercises provided they are simple and low intensity. The problem lies in
defining simple and low intensity. For young athletes we recommend that
athletes jump up to a box until they have mastered the art of jumping and
landing. The only exercise we will do with beginners is a Box Jump. We will never
perform multiple jumps on one leg, jump up or down stairs, or jump down from
any type of raised platform. Beginners are any athletes that have not been
exposed to a properly designed plyometric program. Age or sport experience is
irrelevant in my mind. Always start at the beginning. Low intensity should be
defined in terms of gravity, not starting position. Don Chu, in his early work,
classified plyometric drill intensity based on whether the athlete was moving
forward or jumping in-place. At the time of
2) If I am
doing plyometrics, how many jumps should I do, and how often should I do them?
In our programs we try to keep it simple. Generally with beginners we will do
Box Jumps for 3 –4 sets of 5 jumps four times per week. Day 1 is double leg
jumps up to a box. Day 2 and 4 are lateral jumps up to a small step like the
Perform Better Stackable Steps (www.performbetter.com).
These jumps are done single leg and must be done both medially and laterally.
Day 4 is single leg jumps again using a 4-6 in Stackable Step. This is only
30-40 jumps per week. It is important to note that we jump up and step down in
Phase 1 and that Phase 1 lasts 3 weeks. Never less. With beginners of any age
we are trying to reduce the effect of gravity by emphasizing jumping up. We may
perform plyometric drills up to four days a week with two days being linear and
two days being lateral. It should be noted that the NSCA has published a
position paper stating that plyometric drills should only be performed twice
per week. I don’t believe that this position statement takes into account
volume or direction and as a result is well intentioned but inaccurate and in
need of revision.
3) What is
the biggest mistake I can make? Not following a progression. The key to the
first phase is to develop the ability to jump and land with limited eccentric
stress. For this reason you must jump up only. The second biggest mistake is to
skip steps in the progression. Phase 2 is to jump over an object like a hurdle
or a mini-hurdle. The emphasis in phase 2 is to continue to develop eccentric
strength but to expose the athlete to more gravitational forces.
4) This
doesn’t sound like a plyometric program at all. If you feel this way you
are correct and astute. True plyometrics are about things like reaction to the
ground and stretch-shortening cycles. This progression is really about learning
to jump and land and to develop the eccentric strength necessary to actually
perform plyometrics.
The reality is our plyometric progression does not take on the appearance of “real plyos” for the first three phases or, the first nine weeks. However what does happen is that our athletes develop great explosive power and, do so without injury. Isn’t this what we want?
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Michael Boyle is one of the most respected professional strength coach's in the world. He is the foremost expert on Strength and Conditioning, Functional Training and general fitness. He currently spends his time lecturing, teaching, training and writing. Prior to 2003, Michael directed Mike Boyle Strength and Conditioning, one of the first for-profit strength and conditioning companies in the world. Mike Boyle Strength and Conditioning was founded to provide performance enhancement training for athletes of all levels. Athletes trained range from junior high school students to All Stars in almost every major professional sport. Check out his website at StrengthCoach.com
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are for informational purposes only and are not intended to substitute
for direct examination and exercise prescription by the appropriate
health professional. It is strongly recommended that you do not
perform any exercise program without the consent of your personal
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