Plyometrics Training Part 3

Previously we've discussed force absorption (putting force in) and force development (putting force out). Now let's get to an actual program which is taken from Mike Boyle's Functional Training for Sports.

Each session uses a bilateral (2 leg) variation, a unilateral (single leg) variation and a lateral (sideways) variation to train each plane of motion.

Phase 1 - Single Response, Stabilisation

Emphasis - Eccentric / Landing Strength

Length of Phase - 4 Weeks Minimum

Exercises - Box Jump, Single Leg Low Box Jump, Single Leg Lateral Low Box Jump

Sets and Reps - 5 x 5, 3 x 5, 3 x 3

Notes: You should land as soft as a feather before moving to phase 2. When you watch the great jumpers, it looks effortless. For box jumps use a moderate sized box, not a max height box. For the single leg jumps use a 4 inch step.

Phase 2 - Multiple Response, Stabilisation

Emphasis - Increased Eccentric / Landing Strength through the use of gravity

Exercises - Hurdle Jump and Stick, Single Leg Low Hurdle Hop and Stick, Heiden with Stick, Zig Zag Bound and Stick

Sets and Reps - 3 x 5, 3 x 5, 3 x 5, 3 x 5

Notes: Again you're after a soft landing, not a "slap."Also "stick" each rep for 1 - 2 seconds.

Phase 3 - Multiple Jumps, Introduction of Elastic Component

Emphasis - Switching from an Eccentric Contraction to a Concentric Contraction

Exercises - Hurdle Jump with Bounce, Single Leg Low Hurdle Hop with Bounce, Zig Zag Bound with Bounce

Sets and Reps - 3 x 5, 3 x 5, 3 x 5

Notes: if you struggle during this phase then go back to phase 2 and improve your landings. The bounce refers to landing each rep then doing a small, mini bounce in between each rep.

Phase 4 - Multiple Jumps, Elastic Response

Emphasis - Minimising Ground Contact Time

Exercises - Hurdle Jumps, Power Skip, Lateral Bound, Crossover Bound, Cross Behind Bound

Sets and Reps - 3 x 5, 3 x 5, 3 x 5, 3 x 5

Notes: Again, soft landings are the focus as well as having as little contact time in between each rep.

To progress through the program you need to increase the intensity of the exercises, not the volume of jumps which should not exceed 150 per week. This means you'd increase box heights and exercise difficulty.

So there you have it, you can be jumping like this guy in no time: