To Jump or Not To Jump

Tim Koba, ATC,CSCS,PES,LMT,CMT

Cayuga Medical Center

Sports Medicine and Athletic Performance

www.cayugamed.org

What are Plyometrics?

Type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system.

A muscle is loaded and then contracted in rapid sequence

Also called ‘jump training’ or ‘shock training’

History

In the 1960’s and 70’s the Soviet Olympic teams were utilizing jumping drills to increase the power of their athletes

An American Track coach observed their responses and implemented them with his runners

Sports that require a lot of power or ‘springing’ use plyometrics as part of their training

Plyometrics

A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement

Stretch shortening cycle

• An eccentric contraction (stretch) followed by short ground contact time (amortization) followed by rapid contraction

Stretch Shortening Cycle

Takes advantage of the Stretch Reflex

• Muscle stretched just prior to contraction creates a more force

Think of a rubberband or spring

• Pulling back first and then letting it go will make it fly farther

Amortization Phase

Amortization is the transition time between eccentric and concentric contractions

• Time spent with foot in contact with the ground

It is important to minimize this time

Continued

The longer the contact, the weaker the resulting contraction

• Limits power

If the ground contact time is too long the energy is lost as heat and the resulting jump will be less

The shorter the contact time the more energy is stored making the jump higher/farther

• The rate of stretch is more important than the amount of stretch

Goal

The goal of plyometric training is to increase muscular power

By performing the exercises quickly with maximum effort the body adapts in its ability to generate force

The goal for distance runners is to decrease time

• Plyometrics can make it easier

Benefits

Although the main goal is to train the body to produce power, there are other adaptations

• Improved balance and cooridination

• Improved speed/running times

• Improved stride length/running efficiency

• Increased strength or muscles, tendons, ligaments

• Injury prevention

Safety

Due to impact of landing from a jump, plyometrics have the potential to cause injury

By focusing on using proper form and slowly building up, the forces are limited and the body learns to properly absorb impact

Plyometrics are as safe as other forms of training

Exercise should never cause pain, if it hurts, something is wrong

• Stop and talk to your coach, Doctor, ATC, PT, etc.

Proper Landing Mechanics

Land and absorb impact in a squat position

• Hips back with feet hip width apart

Knees should not go over toes and should not come together

Land soft

• Try to be as quiet as possible

Training Parameters

Plyometrics can be performed 2-3 times a week on non-consecutive days

Perform a dynamic warm up prior to training

Start low and build up

• Start with 40-60 foot contacts and increase by 10% week

Start with easy exercises and progress to harder

• 2 legs to 1 leg, low height/distance to high, straight ahead to side-side

Stress Quality of movement over the Quantity

• Number of foot contacts

Continued

Rest 45-90 seconds between exercise sets

Perform the exercises in proper footwear

• Running shoes/cross training shoes

Perform the exercises on proper surface

• Grass, mats, soft surface

• Not on concrete, or rigid surfaces

Be as quick and explosive as possible

Progression

The key to any workout plan is ‘Progressive Overload’

• Gradual increase in intensity over time

Ways to progress

• Increased Volume

Number of sets and reps per workout, foot contacts

• Increased difficulty of exercises

1-2 legs, height, distance, forward/lateral

• Decreased rest time

Types of jumps

Can be performed for the upper and lower body

Stationary jumps

Locomotive jumps

Can use a box as part of the training

• Jump up to box and down off box

Stationary

Jumps in place

Only Movement is Vertical

No movement forward back or side-side

Focus is on height and speed

Examples

• Vertical jumps

• 1-2 leg ankle hops

• Scissor jumps

Movement Jumps

Movement can either be forward-back or side-side

Focus is on length/distance and balance

Examples

• Broad jumps

• Bounds

• Skips

• Single leg side-side

• Skaters

Box Jumps

Use of a box or platform for power development

Can jump up to the box (platform)

• Concentric power

Can jump down from a box (platform)

• Depth jump

More intense form of training that involves stepping off a box, landing and quickly jumping again (either up, forward or to the side)

Jumping for Runners

Running and especially sprinting are actually low level plyometric activities

Incorporating jumping drills into a training program will improve distance times

Jump training enables runners to be lighter, softer and quicker with their stride

Dynamic Warmup

Warm up to play, don’t play to warm up

Get the muscles and nervous system ready for activity

Start with a brief jog

Perform a warm up prior to Plyometric training

Sample Warm up

Brief jog

Dynamic Stretching

• Monster walk, High knee grab, Butt kick grab, Inch worm, Toe walk, Heel walk, Walk over the hurdle forward and backward, lunge

Run form

• High knees, butt kicks, high skips, bounds, shuffles, grapevine

Warm up

Monster walk

• Arms straight in front, kick leg up to arms with knee straight

High knee grab

• Drive knee up to chest and hold for a quick pause

Warm up

Butt kick grab

• Kick heel to butt, grab ankle and pause

Inch Worm

• Put hands on ground and walk out into a push up position

• Keep knees straight and walk feet up to hands

Warm up

Toe Walks

• All the way on tip toes

Heel walks

• Pull toes toward head

Warm up

Walk over the hurdle forward

• Keep hips facing forward, bring leg out to side, over in front and down

Walk over the hurdle backward

• Up in front, out to the side and down

Warm up

Lunge

• Stride out, keep chest up and drop straight down

Squat

• Feet hip width apart, toes straight ahead, butt back and chest up

Run Form Drills

High knees

• Knees up and down quickly

Butt kicks

• Lean forward and kick heels to butt

Run Form

Skips

• Push off the ground explosively and get as high as possible

• Drive your arm forward

Bounds

• Jump off the right leg

• Land on the left leg and then immediately jump to the right leg

• Go for distance

• Stay low

Sample Beginner workout

Perform 2-3 sets with 60 sec between sets

2 leg Ankle hops (12)

• Knees slightly pop up and down off the ball of the foot

• Like jumping rope

Vertical Jumps (5)

• From a squat position jump up and reach overhead as high as possible and land in a full squat

Broad jumps (5)

• From a squat position jump as far ahead as possible and land in a full squat

Sample Intermediate Workout

Perform 2-3 sets with 45 sec between sets

2 legged corner hops (10)

• Start at the bottom left side

• Knees slightly bent hop to the upper right, then the upper left, then the lower right and return to lower left

Scissor jumps (12)

• From a lunge position jump straight up and switch legs, land in a full lunge

1 leg broad jump (5)

• Jump forward as far as possible on 1 leg, land with 1 or 2 in a full squat

2 leg hops (10)

• On 2 legs hop forward as quickly as possible

Sample Advanced Workout

Perform 3-4 sets with 45 sec between sets

1 leg corner hops (10)

• Jump corner to corner on 1 leg

1 leg Vertical Jumps (6)

• Jump as high as possible on 1 leg, land in a full squat on 1 or 2 legs

1 leg diagonal broad jump (6)

• On the right leg jump to across to the right as far ahead as possible and land on the right leg and then jump across to the left as far as possible and land on the right

1 leg Bounds (12)

• On one leg hop forward repeatedly as quick as possible

To Jump or Not to Jump

Plyometrics can be a valuable tool for runners

Remember to start slow and build up

Be as quick as possible

Most importantly

• Have fun!!