Follow these basic rules to maximize your training benefits and minimize injuries with plyometric training. Examples of plyometric drills include: squat jumps, box jumps, split jumps from a lunge position and power skipping.
- Thumbs-Up Rule:
When doing plyometric jumps, bounds or skips, always concentrate on “blocking” with your arms, driving or punching your thumbs upward. Done correctly, blocking aids your momentum and balance and can account for approximately 10 percent of the height jumped.
- Landing Rule:
Land light as a feather on the ball of the foot and sink into the heel. Flex at the ankle, knee and hip joint to absorb the landing forces. Wear the proper shoes for cushion and support. Always land on a forgiving surface such as an exercise mat or wood floor, no concrete. Landing with good form and on the right surface will help you avoid shin splints, and knee and ankle injuries.
- Hip-Up-Rule:
With each jump, try to maintain a tall hips posture and project them upward (and at times forward) for height and distance.
- Quality NOT Quantity:
The amount of repetitions you complete is not as important as your technique. It’s better to have six quality reps than 10 sloppy ones.
- Be the Super Ball:
With each plyometric movement, try to be as quick and elastic off the ground as possible, like a super ball. The smoother and more coordinated you are in doing those things, the more agile and super ball-like you become.
(Source: ACE Fitness Matters, Sept./Oct. 2002. The Power of Plyometrics, Vol. 8, Issue 5, 6-9. Author Credit: Mark Anders, www.acefitness.org)
RESOURCES
1. High-Powered Plyometrics by James Radcliffe and Robert Farentinos, 800-747-4457 or www.humankinetics.com.
2. Jumping into Plyometrics by Donald Chu, 800-747-4457 or www.humankinetics.com.
3. The Power of Plyometrics by Mark Anders, ACE Fitness Matters. September/October 2002, Vol. 8, issue 5, 6-9.