Practical Application of Plyometric Training
For short duration SSC tasks (running and multiple jumps or hops) it is unlikely that stretch reflex will influence concentric force production. Also, contractile mechanisms (coupling and pre-load) don’t have enough time to function optimally. Therefore for shorter tasks it is necessary to stress elastic components. Longer duration SSC tasks are influenced more heavily by stretch reflex and contractile mechanisms (pre-loading and cross bridge coupling).
The players I coach often perform depth jumps, box jumps, hurdle jumps, horizontal hops and bounds as part of their programmes. There are some example clips in the video section of the website. They perform a range of exercises to ensure they maximise the ability to work effectively at different ground contact times, with the intention of developing overall performance through optimisation of each of the described mechanisms of the SSC. |
An important consideration for using Plyometric training with your players is use of appropriate surfaces. Sports hall, athletics track and the rubber floor in the gym are ideal. These will maximise ground reaction forces without being too hard to minimuie injury risk. |