Plyometric Basics

The stretch-shortening cycle combines mechanical and neurophysiological mechanisms and is the basis of
plyometric exercise. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy,
which increase the force produced during the subsequent concentric action.

There are three phases: I. Eccentric (stretch of the agonist muscle), II. Amortization (time between phases I and
III), and III. Concentric (shortening of the agonist muscle).

Plyometric Progressions
 In-Place Jumps
o Single Response (single jumps - teaching technique and safety)
o Multiple Response (continuous jumps – true plyometrics)
 Horizontal Jumps
 Jumping over objects
 Transitional Plyometrics
 Box Jumps

As athletes advance movements can progress from double to single leg activities
Plyometric Forms
 Upper Body
 Lower Body
 Core
Safety
 Proper Progression
 Proper Warm-up
 Proper Equipment (footwear)
 Proper Volume
 Proper Surface
o Grass, track, wood court
Basic Jumps
 Landing drill (safety check)
 Rocket Jump
 Tuck Jump
 Squat Jump

Horizontal Jumps
 Broad Jump
 Zig / Zag, Ice Skaters

Jumping over Objects

 Forward / Back Hops
 Lateral Hops

Landing Drill Technique

 Step off of a box or elevated surface

 Land softly on balls of feet, then lower heels to ground
 Land feet shoulder width apart into a squat position feet pointed straight forward
 Knees should track over toes
o Knees should not angle in (knee valgus)

Lateral View

Front View

Correct Position Incorrect “valgus” Position