Plyometric and Speed Training - Part A
Plyometric and Speed Training - Part A
Plyometric and Speed Training - Part A
Speed Training:
Part A
Explosion and Power
Introduction
Introduction
Simply put:
Amortization phase
Concentric phase
Contraindicated Populations
Age
Posture, Flexibility,
Stability
Strength
Speed
Landing Position
Landing surface
Training Area
Equipment
Plyometric Program
Design
Plyometric Program
Design
Mode
Plyometric Program
Design
Plyometric Program
Design
Intensity
Refers to the amount of stress placed on the
muscles, connective tissues and joints and is
controlled by the type of drill performed and
distance covered
Intensity ranges from low-level to high-level
Intensity should be kept low for beginners
Efforts should be geared towards technique
rather than volume to help prevent injury
Plyometric Program
Design
Intensity
Better to underestimate than
overestimate
Youth and adolescents should begin
with one or two sets of 6-8 repetitions
to ensure quality reps each set
Plyometric Program
Design
Frequency
Number of plyometric training sessions per
week
Depends upon clients goals
Optimal frequency is limited in terms of
research
Two times per week for moderate intensity
plyometrics is best
For youth: Two non-consecutive days per
week is recommended
Plyometric Program
Design
Recovery
Plyometric Program
Design
Volume
Typically expressed as number of
repetitions and sets performed during a
training session
Lower body plyos expressed as number of
foot contacts (e.g. bounding contacts)
Upper body usually expressed as number
of throws or catches
Refer to Table 17.6 (pg. 425) for volume
guidelines by age and experience level
Plyometric Program
Design
Progression
Plyometric Program
Design
Warm Up
Plyometric exercise should begin with
general and specific warm ups
General may consist of light jogging or
stationary bike, etc.
Specific would be dynamic movements
similar to those in plyometric training
See Table 17.7 (pg. 426) for examples of
plyometric warm up drills
Safety Considerations
Maturity
Caution with children under 14 yrs old
and older than 60 yrs old
Clients must also respond positive
psychologically to specific instructions
Safety Considerations