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A Sound Plyometric Program
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A sound plyometric program must include a balance of exercises. Athletes must perform a mix of jumps, hops and bounds. In addition, hops must be done both anteriorly and side to side. It is particularly important to note that hopping medially and laterally are entirely different on both the muscles stressed and the injury prevention potential. Medial hops (hops toward the midline) are more difficult and provide much needed stress to the hip stabilizers.
Volume – Volume is measured by the number of jumps per session and has most frequently been measured by the number of foot contacts. We try to keep the number of jumps low, in the range of 25 per day and 100 per week.
Intensity – The intensity of plyometric training is difficult to measure and really involves understanding the difference between a program of controlled jump training and a true plyometric program. Many exercises that we consider to be plyometric in nature are actually jumping exercises. Jumps or hops up to a box are the lowest intensity as they involve a strong concentric contraction but minimize eccentric stress by not allowing the body to “in effect” come down.
Frequency – Plyometrics can be performed up to four times per week but must be divided into linear and multi-directional days. Linear plyometrics involve pure sagittal plane jumps and hops, while multi-directional plyometrics work in the frontal and transverse planes. Be careful with transverse plane plyos. Although they may look “cool” they also can be risky.
Reprinted with permission from Perform Better, www.performbetter.com, 1-800-556-7464. Author Credit: Mike Boyle, MA, ATC President of Elite Conditioning, Boston, MA
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