Plyometrics Progressions for Explosive Power | Levels 1 to 5
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- Опубліковано 31 тра 2024
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Plyometric Progressions Levels 1-5:
Level 1: Designed for everyone and to be sustained indefinitely at 5 minutes daily. Extensive plyos, exemplified by jump rope exercises, serve as essential tissue preparation, even adopted by NFL athletes during the off-season. Variations include split pogos, forward hops, and backward hops, with a focus on maintaining tissue readiness.
Level 2: Introduces alternating pogo hops to vertical jumps. Mastery of this level is crucial before advancing to repeated hurdle hops, avoiding prolonged ground contact time.
Level 3: Incorporates bounding exercises, urging smooth execution within individual capabilities.
Level 4 Delves into single leg hopping at different heights (ankle, knee, maximal), emphasizing smoothness and introducing band assistance when needed.
Level 5 Explores maximal distances through repeated broad jumps for height or length and maximal single leg hopping. The progression is showcased with cycle single leg hops in the B-roll footage, capturing the essence of achieving explosive power in plyometric training.
Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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got jumpers knee from those intense single leg hops.
'The best way to progress plyos is to stay healthy'... I need to hear that earlier.
Where would Depth drops/jumps be?
You could arguably add a level 6, which would be something like alternating max height with max distance or something like 2 forwards 1 backwards. Matt McInnes Watson says those multidirectional ones at max intensity might be the peak for plyos
Great Breakdown Matt!💪🏾
Thanks!
Muito bom o vídeo!!!
could you do some strenght and prevention exercises for volleyball players?
Nah, you know what.. this guy is alright in my book!! He provides some solid advice!!
Matt, any good resources you would recommend to dive deeper into these concepts?
Is this a good addition to prevent shin splints from long distance running? I already do specific stretching and strength exercises but I'm interested in this as an addition.
really cool.
Is there somewhere we can find more information on the recommended isometrics?
How many variations would you recommend for someone starting out?
I’ll be incorporating 20-40 box jumps 1x a week right before my max effort squat day (I’m doing Powerbuilding Conjugate Training), because I want to get bigger, stronger and more athletic.
Is that a solid start?
❤ is there any age limits to do plyometrics. Can old people do it.
There was another video from your channel which also explained plyometric progression.Which video should i follow ?
This is the updated progression I use. I don't do drop freezes anymore
Ok thanks a lot.Im gonna use this progression@@TheMovementSystem
Great video. When do you like to program these (eg pre run, post run, pre strength or post strength)?
Here's my set-up that I use:
Monday: Power & Plyometrics (~100 jumps)
Tuesday: Extensive Plyos (~5-10 mins)
Thursday: Extensive Plyos (~5-10 mins)
Saturday: Plyos (~80 jumps + 5 mins extensive)
This is what's in our Hybrid Athlete program. It's a moderate amount of plyometrics. For our vertical jump program there are more per week.
@@TheMovementSystem thanks! That’d be a lot for triathletes but I’ll certainly try to start including more explosive work this year
@@trbeyond Yea that's more than you'd need for triathlon. You could get a lot out of just 2-3 sessions/ week of 5-10 mins to support your endurance work.
Using a progression to intensify plyometrics is absolutely key. Otherwise tendinitis and injury are likely.
Great job explaining plyometrics thoroughly!
@TheMovementSystem if you are a beginner, what 'power' types of exercises should you be doing alongside plyos? Also is every day good to be doing plyos if you're a beginner starting out level 1?