Plyometrics Part 3: The Final Step with Lower Body Plyometrics

In recent weeks, we have discussed the history of plyometrics (CLICK HERE), starting from the ground up mentality with plyometric training (CLICK HERE), before examining beginner plyometrics (CLICK HERE). Since we have become familiarized with plyometrics and should have a solid base for plyometric training, it is time to advance our training and knowledge. Once my athletes in my sports have endured 1-2 months of beginner plyometrics (much like the material we have already covered) I begin to get more reactive with them. That term ‘reactive’ refers to the athlete ability to process information, adapt, and react while performing an athletic movement.

Depth Jumps: Two-Leg & 1-Leg

Depth jumps are commonly used exercises in strength and conditioning and in the personal training community as a means to teach explosiveness in the lower body. Depth jumps are not that much more complicated than an exercise you have already mastered: plyometric landing. Stand on top of a box and step off. As you land on the ground with both feet, sit your hips back to “load” them, and jump up. By combining the plyometric landing and a standing vertical jump, we now have the depth jump. Begin at a box of about 12” and progress through your training, going no higher than about 24”. The picture depicted to the left demonstrates an individual performing a 1-leg depth jump. When performing a 1-leg depth jump, I would recommend starting at a smaller box since you won’t have both legs to absorb the impact and forces. For 1-leg depth jumps I would start off on about 4-6” box, and progress to 12” box for 1-leg depth jumps.

Seated Box Jumps

Another advanced plyometric exercise is the seated box jump. The seated box jump takes the reactive, spring-like action out of the jump and teaches you to produce force into the ground quickly (hint: that’s very important to being explosive and being able to change direction!). The

most crucial part of the seated box jump, as with any plyometric exercise, is to land as softly and gracefully as you can. I always tell my athletes that if it’s a quiet landing, it is soft on the joints. If it it's loud, it’s hard on your joints. You can see from the picture to the left that the athlete first is sitting up with good posture, then without rocking backwards, the athlete forcefully extends their legs and jumps upward. From there, focus on the landing and step back down for another rep. A critical part of the movement is to not rock backward and forward to initiate the movement.

Wrap-Up

In addition to the blog last week, (CLICK HERE) here is what your new plyometric routine should look like:

·    Day 1

• ·       Plyometric Landings: 2-3 Sets x 3-5 Reps (from various heights 12-24”)
• ·   Standing Vertical Jumps: 3-5 sets x 3 Reps
• ·       Depth Jumps (2-Leg & 1-Leg): 3-5 sets x 2-3 reps each                                      

·    Day 2

• Single Leg Landings: 2-3 Sets x 3-5 Reps (from various heights 6-12”)
• Standing Vertical Jumps: 3-5 sets x 3 Reps
• Seated Box Jumps: 3-5 sets x 3 reps

By adding these new additions to your plyometric training team, your athletes will begin to really take flight! It may not be the most exciting or most visually stunning routine, yet this is how it is: simplicity trumps fancy in the world of physical conditioning. By keeping it simple and basic, you have laid a foundation to begin to propel your athlete’s athleticism and future athletic development. We have ONLY covered lower body plyometrics and jumps. Beginning next week, we will look at the flip side of the coin: upper body plyometrics and THROWS! Till next time, wishing you clear flight paths, safe landings and happy lifting.

References

¹AJA EVANS 48” SEATED BOX JUMP [www.eftsperformance.com]. (2012, June 21). Retrieved March 20, 2016, from http://eftsportsperformance.com/2012/06/21/aja-evans-48inch-seated-box-jump/

²Baechle, T.R. & Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3^rd ed.). Champaign: Human Kinetics.

³Plyometric Training in Sprinters. (2012, May 2). Retrieved March 20, 2016, from www.blogspot.com website: http://w10007798.blogspot.com/2012/05/plyometric-exercise-refers-to-those.html