PROGRAM DESIGN AND
TECHNIQUE FOR
PLYOMETRIC TRAINING
Chapter 18
, Page |1
Contents
Plyometric Mechanics and Physiology...................................................................................................................................3
Mechanical Model of Plyometric Exercise.........................................................................................................................3
Neurophysiological Model of Plyometric Exercise.............................................................................................................4
Stretch-Shortening Cycle...................................................................................................................................................6
Program Design..................................................................................................................................................................... 7
Needs Analysis...................................................................................................................................................................7
Mode.................................................................................................................................................................................7
Lower Body Plyometrics................................................................................................................................................7
Upper Body Plyometrics................................................................................................................................................8
Trunk Plyometrics..........................................................................................................................................................8
Intensity............................................................................................................................................................................. 8
Frequency.......................................................................................................................................................................... 8
Recovery............................................................................................................................................................................9
Volume.............................................................................................................................................................................. 9
Program Length................................................................................................................................................................. 9
Progression........................................................................................................................................................................ 9
Warm-Up......................................................................................................................................................................... 10
Age Considerations..............................................................................................................................................................11
Adolescents..................................................................................................................................................................... 11
Masters............................................................................................................................................................................ 11
Plyometric and Other Forms of Exercise.............................................................................................................................13
Plyometric Exercise and resistance Training....................................................................................................................13
Plyometric and aerobic Exercise......................................................................................................................................13
Safety Considerations..........................................................................................................................................................14
Pretraining Evaluation of the Athlete..............................................................................................................................14
Technique.................................................................................................................................................................... 14
Strength....................................................................................................................................................................... 14
Balance........................................................................................................................................................................ 14
Physical characteristics................................................................................................................................................14
Equipment and facilities..................................................................................................................................................15
Landing Surface...........................................................................................................................................................15
Training Area...............................................................................................................................................................15
Equipment................................................................................................................................................................... 15
, Page |2
Proper Footwear.........................................................................................................................................................15
Supervision.................................................................................................................................................................. 15
Depth Jumps................................................................................................................................................................15
TECHNIQUE FOR
PLYOMETRIC TRAINING
Chapter 18
, Page |1
Contents
Plyometric Mechanics and Physiology...................................................................................................................................3
Mechanical Model of Plyometric Exercise.........................................................................................................................3
Neurophysiological Model of Plyometric Exercise.............................................................................................................4
Stretch-Shortening Cycle...................................................................................................................................................6
Program Design..................................................................................................................................................................... 7
Needs Analysis...................................................................................................................................................................7
Mode.................................................................................................................................................................................7
Lower Body Plyometrics................................................................................................................................................7
Upper Body Plyometrics................................................................................................................................................8
Trunk Plyometrics..........................................................................................................................................................8
Intensity............................................................................................................................................................................. 8
Frequency.......................................................................................................................................................................... 8
Recovery............................................................................................................................................................................9
Volume.............................................................................................................................................................................. 9
Program Length................................................................................................................................................................. 9
Progression........................................................................................................................................................................ 9
Warm-Up......................................................................................................................................................................... 10
Age Considerations..............................................................................................................................................................11
Adolescents..................................................................................................................................................................... 11
Masters............................................................................................................................................................................ 11
Plyometric and Other Forms of Exercise.............................................................................................................................13
Plyometric Exercise and resistance Training....................................................................................................................13
Plyometric and aerobic Exercise......................................................................................................................................13
Safety Considerations..........................................................................................................................................................14
Pretraining Evaluation of the Athlete..............................................................................................................................14
Technique.................................................................................................................................................................... 14
Strength....................................................................................................................................................................... 14
Balance........................................................................................................................................................................ 14
Physical characteristics................................................................................................................................................14
Equipment and facilities..................................................................................................................................................15
Landing Surface...........................................................................................................................................................15
Training Area...............................................................................................................................................................15
Equipment................................................................................................................................................................... 15
, Page |2
Proper Footwear.........................................................................................................................................................15
Supervision.................................................................................................................................................................. 15
Depth Jumps................................................................................................................................................................15
