By definition, Plyometrics are exercises which muscles exert maximum force in a short period of time. This training focuses on learning to move from muscle extension to a contraction in a rapid or “explosive” manner. These exercises are designed to increase both speed and power. Plyometrics are an integral part of your training routine. Without these exercises, your program lacks structure and efficiency. The plyometric component completes everything I preach in the Big Four, (as noted in the “Combine Prep, 3 Point Star”), “Big Force, Short Time, Right Direction, and Optimal Range of Motion”.
However, should there be the addition of a counter movement to the plyometric or not??
Counter Movement in jumping is a worthy topic for debate. Most studies will explore that the addition of arm swing and eccentric loading of the hip and knee joint (while forcing the natural adaptation of the body to use the stretch shortening cycle), enhances Vertical Jump between two to five centimeters. In America, where we decide to boycott the metric system, that translates to between one to two inches.
During sports performance training, you have to prepare for the various situations you may face and sharp movements your body may be required to perform. I use non-counter movement plyo’s as well as non-counter movement lifts to train muscles to contract faster without the aid of the Stretch Shortening Cycle. Here are two examples you can add to your training to initiate power from a completely de-loaded position.
The Squat Jump is one of the simple most commonly used plyometric exercises used today. In my opinion, this exercise is a vital starting point and foundation for plyometric training. First, I evaluate an athlete’s squat pattern. I look for proper hip/knee/ankle alignment on the eccentric phase of the Squat prior to the jump. This is an assessment I make during the Active Dynamic Warm-up Squat. If there are flaws in their movements during a Squat, then the exercise needs to be corrected before the athlete should perform the plyometric movement. The squat can be regressed and modified for quicker learning and adaptation.
For more information on teaching the Squat, see my [post on SQUAT PROGRESSION.
In the meantime, lets get back to our topic of discussion. Let’s say the athlete can perform the appropriate squat progressions and can execute the proper squat pattern. Now, the athlete is ready to progress and turn this into a plyometric exercise.
Pin Front Squat:
While performing the Pin Front Squat, make sure the catch bars have been raised on the side of the rack to the appropriate height. (When training our Combine Athlete’s I use a height that is slightly higher then a parallel Squat.) The athlete then positions the bar appropriately for a front squat. Eccentrically lower the bar to the pins, hold that position, and then explode back to the starting position. The load should be on the lighter side, approximately 20-30%, experienced athletes can work up to 50% of Front Squat load only if the exercise can be perform with ‘Big Force’ in ‘Short Time’.
Seated Box Jump:
I use this exercise for training out of the 3-point start position. Find a box that is appropriate to position under the athlete’s glutes with a knee angle greater then 90 degrees. The athlete should not be sitting on the box but instead low enough that the glutes touch the box. The athlete should then execute the jump with a little bit of horizontal displacement so he or she does not smash back into the box during landing.
For more specifics about Plyometrics and the Counter Movement, Hit up the ‘Contact’ Tab or Check Out Velocitysp.com/Mahwah for more information.
Work harder, Work Smarter, Keep Coaching Speed.
-Adam
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