Plyometric Training Progression

Overview

This lecture covers progressions in plyometric training, focusing on safe and effective depth jumps to improve vertical force output, stiffness, and landing mechanics.

Plyometric Training Progression

• Progress plyometric exercises by increasing vertical force output and monitoring landing mechanics.
• Use a jump mat to measure contact time, aiming for below 200 milliseconds to indicate stiffness.
• Progressions should only follow development of proper absorption, force output, and landing technique.

Depth Jump Technique

• Start depth jumps from a low box (e.g., 30 cm) to ensure controlled progression.
• Athlete should step off, not jump, to keep landing loads consistent and measurable.
• Landing should demonstrate quick contact and strong limb stiffness at ankle, knee, and hip.
• Avoid changing jump technique solely to achieve faster contact times; use full-body involvement for jumps.
• Maintain active and athletic landing positions—not too low or tall.

Progression Strategies

• Increase landing box height for less aggressive progression, maintaining short contact times at greater heights.
• Elevate drop box height for more aggressive progression, but increase height slowly to prevent overload.
• Ensure landing position remains athletic as box height increases; avoid turning jumps into hip mobility exercises.

Key Terms & Definitions

• Plyometric Training — exercises using explosive movements to increase power and speed.
• Depth Jump — stepping off a box, landing, and immediately jumping onto a second box.
• Contact Time — the duration the feet are in contact with the ground; lower times indicate better explosiveness.
• Stiffness — ability to resist unwanted joint movement, especially at the ankle, knee, and hip during landing.

Action Items / Next Steps

• Practice depth jumps only after mastering force absorption, contact time awareness, and safe landing positions.
• Progress box heights gradually based on athlete's readiness and technique.
• Review prior lessons on absorption and landing mechanics for foundational skills.