PLYOMETRICS

• Active Landing
• Eccentric power work.
• Active ankle and Active foot work strong Knee position.
•
 ACTIVE LANDING

• DL Power Position (Athletic position). ( Stand tall on our toes and get into the power
position)
• SL Power position from DL

• Teach them absorb the force before learning to produce it.

• Squat jump from standing tall to squat and vertical jump.

 ECCENTRIC UTILIZATION

• Counter movement Jump.

• Continuous counter movement Jumps. (teach the stiff ankle, knee and hip)
• (Use of elastic energy)
• Use the mini band to get the knee positioning better.
•
 VERTICAL FORCE OUT-PUT FOR PLYOMETRICS

• Depth Jump from a very low positon (30cm box to 45 cm box)

• Strong stiffness through the limb (contact time -200 msec.)
• Progression - elevate the first box (Aggressive Approach) or elevate the landing box.
 LATERAL JUMP WORK WITH LATERAL
COMPONENT
• Jump off the box and then to lateral jump over the hurdle. (when they jump try to
get their belly button and chest as higher as possible)
• The coach can give the command of left /right
• Progression (all into single leg landing)
• always focus on minimum contact time (less than 200 milliseconds) and strong
landing.
 CONTRAST TRAINING (PAP)

• Couple force out-put – vertical with vertical or horizontal with Horizontal.

• Ideally 3-5 mins but has to modify for gym environment.
• Squat with counter movement jumps
• Contrast training (with unilateral work) 500 Millisec
•
• Bulgarian split squat + Bulgarian split jumps (counter movement)
•
• Sledge push + Broad jump (contact time 350 Milliseconds)
• 2 steps each leg followed by 2 broad jumps.
• Horizontal max force to horizontal power.
Lateral force output.
• Lateral sled- drag + lateral hop (4 cross over drags) + lateral jump over the
hurdle.
 JUMP LAND TRAINING FOR PLYOMETRICS

• Low amplitude and high amplitude

•
• Try to use the Achilles and ankle for the POGO Jumps.
• 250 MS – small jump followed by explosive broad jump land and stick.
•
• Lateral movement – SL Lateral Hope- (Low hurdle to make it low amplitude).
• Its more to develop the movement to pattern. And can later move into larger and high amplitude training.
•
• Lateral bound followed by explosive jump (600 milli sec) -- Hiden and Stick.
• To improve mechanical positioning. (low hurdles and DL Hurdle jumps)
• Move to high hurdle jump. (jump under 200 millisec)
• Altitude Landing.
• Select a box which will help them to have active landing.
• Drop Jump From the box
• Warm up
• Followed by Depth Jump (400 milli sec for 60 cm box) – jump high 35 cm
• Changing vectors – Vertical vs Lateral (vertical jump and land on one leg and jump
laterally. The vertical jump effort starts with 70% and jump laterally as wide as possible.
• Vertical force out put into horizontal – simple vertical jump followed by broad jump.