In my previous blog (Click here!), we discussed and briefly outlined the topic of plyometrics, and their importance to any training regimen. Plyometrics are an amazing additive to any training regimen, (IF, the big IF), they are done correctly. With that being said, I will begin at square one with plyometrics... metaphorically and literally. What is “square one” for plyometrics? In the mind of a coach it’s simple: I must ask myself, How can I teach you to jump higher, farther, and more explosively, if you don’t know how to control yourself when you get back down to the ground. Thus,the position that is more vital to understanding in this blog is: The Power Position.
Why the “Power Position?”
The power position is my go-to teaching tool before I EVER tell an athlete to perform any high-impact/jump training. Why? Well as stated, I won’t send someone soaring through the air, if I don’t have faith they can land safely, and most importantly, land under control. This is crucial as a good amount of lower extremity injuries occur from non-contact incidents. That leads me to believe, as a strength and conditioning professional, that athletes are not in proper muscular balance or under the needed body control to compete at high levels safely.
What the “Power Position” Looks Like
The power position is best described by example. Seeing as I can’t physically show you, here are a few examples with explanations of what you should and shouldn’t do when working on you landing or power position. The picture on the left depicts a very good power position. The term power position comes from the fact that most high-power, high-velocity movements, (whether it be a chest pass, jump, or beginning a sprint), can begin in the power position. Take notice of the athlete’s feet: they are flat on the ground, weight is in the mid-foot (not on the toes or heels). This is right where you want it to be. The athlete’s orientation of his entire body position as a whole is vertical and off-set; his shoulders are slightly forward, his hips slightly backward. This creates balance in the landing position. The next step involves being able to identify what you DON’T want when performing the plyometric landing. Notice the picture on below, how the athletes knees are caving in, and this is before they have even jumped! This is called valgus knee, which is characterized by the lower extremity such as foot being placed or pushed outside the body, creating a look that appears the knees to “cave in.” Poor landing mechanics + poor jumping mechanics + right circumstance = injury... plain and simple. If you do notice your knees coming in when working on your landings, there is a simple mental cue to remember: spread the floor. By doing this, you will push through your feet, attempting to spread the floor, but most importantly will get the glutes working and will naturally pull the knees back out into a natural alignment.
How to implement/utilize the Power Position Landing into your Training
Implementing the plyometric landing drill is actually quite simple: simply add it in the beginning of your workout after you have warmed up. With my collegiate athletes, no matter if they are a senior or transfer or a freshman, we work on landings for the first 3 weeks. We begin at 5 sets of 3 reps as we increase higher boxes from week to week. We begin at 12”, then progress to 18” and then 24”, as long as the athlete has displayed proper control and mechanics throughout the training progression.
Wrap-Up
Plyometrics are a vital piece to the puzzle when considering athletic development, whether it be yourself, a client, or an athlete. Remember to start from the ground up, literally! Help clients and athletes build a solid foundation for future plyometric training by practicing the plyometric landing. Once you have mastered this through the course of 3-4 weeks, then (and only then) will you be ready to take flight and start some actual plyometric jumping! Be sure to check back next week for Part 2 of our plyometric training series. Until then, safe landings, and happy lifting.
References
1Baechle, T.R. & Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Champaign: Human Kinetics.
2Kish, R. (n.d.). Proper Plyometrics: How to Box Jump, Vertical Jump, and Broad Jump Correctly. Retrieved February 21, 2016, from www.breakingmuscle.com website: http://breakingmuscle.com/strength-conditioning/proper-plyometrics-how-to-box-jump-vertical-jump-and-broad-jump-correctly
3McQuilkin, T. (2014, August 14). Plyometric Training: Landing. Retrieved February 21, 2016, from www.powerathletehq.com website: http://powerathletehq.com/2014/08/14/plyometric-training-landing/
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