Plyometric Training For Acceleration

Plyometric Training For Acceleration, Maximum Velocity and Change of Direction Kurt Hester BS,CSCS,USAW,SAC, Pro Performance Director D1 Sports

The Place for

The Athlete

Why Plyometrics? Potential to: • Increase sprint capability • Increase jump capability • Increase change of direction speed • Increase power • ACL injury prevention measurer • The summation of these products equals increased athletic performance

The Place for

The Athlete

Why not plyometrics? • You might not have the knowledge or experience to implement a program • Time constraints • Potential for injury – – – – – –

Spinal compression Spinal shrinkage ACL injuries Patellar tendonitis Achilles tendonitis Shin splints

The Place for

The Athlete

Risk Reward Ratio
Is it worth the time and effort to implement this modality into your program?
Can you and your staff minimize the risk involved in this modality of training?

The Place for

The Athlete

Problems/Solutions • Problem – We take it for granted that an athlete will know how to jump or land.

Solution – Teach the landing first. Step off a 12” box, landing in a quarter squat stance with back flat, knees over toes, body weight distributed evenly on the power pads of the feet with the heels slightly elevated. Landing should be soft. – Teach the jump second. Slight knee bend, powerful upward extension of arms with forceful hip extension. • Literature states that you should be able to hold the landing for at least 20 seconds.

The Place for

The Athlete

Problems/Solutions • Problem – Lack of Basic Athletic Qualities: • core strength • overall lower body strength • eccentric lower chain strength • hip and ankle flexibility

• Solution – – – –

Back and front side core work Weighted core work Upright and prone core work Back squat, front squat, goodmornings, RDL, split squat, lunge, step-up, SLGM, SLRDL – Towel leg curl negative, glute ham negative – Below parallel squats, overhead squats , general static stretching

The Place for

The Athlete

Continued… • Literature states that you should be 14 years of age and have a squat strength 1.5 to 2.5 times your body weight.

Problems/Solutions Problem –Training intensities are too high.

Solution –Master double leg jumps first –Bounds –Hops –Then depth jumps

Depth Jumps –Box Height:6” to 24” –No longer than .15’ second ground contact time. –Land on the balls of the feet without heels contacting the ground.

The Place for

The Athlete

Problem/Solutions Problem –To many repetitions are prescribed.

Solutions –25-35 foot contacts per session. –100-140 contacts per week.

The Place for

The Athlete

Problem/Solutions Problem –Not enough recovery time between sets.

Solution Intensity Level

Plyometric Exercise

Rest Interval

High

Depth Jumps-32 inches

+ 5 min

Med-High

Depth Jumps-32 inches

3 - 5 min

Moderate

Bounding Exercises

3 - 5 min

Moderate-low

Low Reactive Jumps

3 - 5 min

Low

Low Impact Jumps

2 - 3 min

Problem/Solutions Problem – The training is not specific to the task, sport or position in a particular sport.

Solution Acceleration Plyometrics Lineman

Velocity Plyometrics

Lateral Plyometrics

Non-Lineman

Problems/Solutions Problem – Intensity of training is hard to measure and control

Solution – Time athletes – Sets – Bounds – Landing

– (coach and motivate)

Problems/Solutions • Problem – Training surface – Too hard – Too soft – Unstable • Solution – Use: turf • Grass • Infield – Don’t use: concrete • Cow pastures • Lineman: Sand-early in a cycle or during power phase – Mats - teaching

The Place for

The Athlete

Miscellaneous – Variety- change exercise every two weeks. – Cycle- 2-3 weeks only, one week off through the cycle with no plyometric work done the week before you test. – In most cases, all exercises and drills are safe if introduced at the proper time, in the proper sequence, after adequate preparation, and with consideration to the progression as it relates to the individual.

The Place for

•

Jump

Correct terminology

– Two leg take-off and landing

•

Hop – Single leg take-off landing on same foot.

•

Bound – Single leg take-off landing on opposite foot.

•

Skip – Single leg take-off with two foot contacts.

•

Medial Hop – Lateral single leg take-off landing to the mid-line.

•

The Athlete

Depth Jump – Double leg jump and landing b/t multiple boxes.

The Place for

The Athlete

NFL COMBINE WEEKLY MICRO-CYCLE DAY 1

DAY 2

DAY3

DAY 4

DAY 5

DAY 6

DAY 7

Linear Warm-up Velocity Mechanics Velocity Plyometrics Velocity Speed Development

Lateral Warm-up Rapid Response Lateral Speed Development

Pool Workout Yoga

Linear Warm-up Acceleration Mechanics Acceleration Plyometrics Acceleration Speed Development

Linear Warm-up Technical Strides Endurance Mechanics

Lateral Warm-up Rapid Response Lateral Plyometrics Lateral Speed Development

OFF

Core- (Med Ball)

Upper Body Lift

Core- (Med Ball)

OFF

Core- (Med Ball) Over head and Chest Throw

Upper Body Lift

OFF

Over head and Chest Throw

Hip Mobility

Core Exercises Rotational & Flexion

OFF

Explosive Lifts Lower Body Lifts Hip Strengthening

Explosive Lifts Lower Body Lifts Hip Strengthening

Rotation Throws

Core Exercises Rotational & Flexion

OFF

OFF

The Place for

The Athlete

Football Micro-cycle 3-Day Monday

Wednesday

Friday

Linear Dynamic Warm-up

Lateral Dynamic Warm-Up

Linear Dynamic Warm-Up

Velocity Mechanics

Rapid Response Drills

Acceleration Mechanic Drills

Velocity Plyometrics

Lateral Plyometrics

Linear Acceleration Plyometrics

Velocity Work

Agility and Skill Drills

Acceleration Work

Explosive Lifts

Explosive Lifts

Explosive Lifts

Absolute Strength

Absolute Strength Lifts

Absolute Strength Lifts

Auxiliary Lifts

Auxiliary Lifts

Auxiliary Lifts

Core

Core

Core

The Place for

The Athlete

Football Micro-Cycle 4-Day Monday

Tuesday

Thursday

Friday

Linear Dynamic Warm-Up

Lateral Dynamic WarmUp

Linear/Lateral Dynamic Warm-Up

Linear Dynamic WarmUp

Rapid Response Drills

Acceleration Mechanics & Rapid Response

Speed Endurance

Velocity Mechanics

Velocity Plyometrics

Agility and Skill Work

Acceleration/Lateral Plyometer

Speed Endurance Mechanics

Velocity Work

Med. Ball Rotational

Explosive Lifting

Med Ball & Rotational

Explosive Lifting

Upper Body Lifting

Lower Body Lifting

Upper Body Lifting

Lower Body Lifting

Auxiliary Lifting

Auxiliary Lifting

Auxiliary Lifting

Auxiliary Lifting

Core Front Side

Core Back Side

Core Front Side

Core Back Side

The Place for

Lineman Plyometric Progression Monday Weeks 1&2

Weeks 3&4

Thursday

Med Ball Chest Pass Drop Jumps Explosive Lifts Lower Body Lifts

Med Ball Drop Jumps Explosive Lifts Lower Body Lifts

Med Ball Over head throw Jumps to box Explosive Lifts Lower Body Lifts

Med Ball twist throw Lateral Mind Hurdle Jumper Explosive Lifts Lower Body Lifts

Weeks 5&6

Med Ball Over Squat throw Seated Jumps to Box Explosive Lifts Lower Body Lifts

Weeks 7&8

Med Ball Chest Post Jump Jump Squat/Pogo/Star Jump Explosive Lifts Lower Body Lifts

Med Ball Lateral Punch Lateral Speed Jumps 6" hurdle Mogle Jumps Lateral Hop Explosive Lifts Lower Body Lifts 12" Hurdle Mogle Jumps Medial Hop Multi Planar Hop 90 degrees

The Athlete

Acceleration:

Velocity:

Lateral:

Phase 1

Phase 1

Phase 1

Jumps in PLACE

Skips

Lateral Jumps

Squat Jumps

Skip for height

Speed Ladder

Star Jumps

Skip for distance

6" hurdle

Pogo Jumps

Progression Jumps

12" hurdle

Knee Tuck Jumps

Speed Jump Ladder

18" hurdle

Double Leg Butt Kick

Speed Jump- 6" hurdle

Cones

Pogo Jump- 12" hurdle

Bags

Pogo Jump- 18" hurdle

Hops Line Medial/Lateral

Phase 2

Phase 2 Bounds

Phase 2 Lateral Jump(yardage)

Weighted Jumps Jumps in Place Jumps to box Seated Jumps to box

Single Leg Bound Run Run Bound

MOGLE Lateral hop

Resisted Bounds Single Bound

Resisted Lateral Jump Mogle Jump

Jumps (yardage) Double Leg Jump Pogo Knee Tuck Jumps Split Jumps

Lateral hop

Box Hops Media Lateral

Phase 3

Phase 3

Phase 3

Depth drop to Vertical Jump

Single Leg Depth Hop

Lateral Progression Jumps/Hops

Progression Hurdle Hop

Depth drop to Sprint

Cone

Rapid Response Jumps

Hurdles

Cycle Hop

Bags Incline/Decline Progression Jumps & Hops