How to Progress Plyometrics | 5 Levels From Beginner to Advanced
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- Опубліковано 24 сер 2024
- 5 Levels of Plyometric Exercises
It's important that athletes master each level before progressing to advanced exercises.
1: Snap downs and drop freezes. This is one I utilized as a high school Strength and Conditioning Coach and is great for groups of athletes learning to absorb force through triple flexion.
This is also a great bone mineral density stimulus and sets athletes up with a strong foundation. Don't skip these. The single leg variation can even be effective for more intermediate athletes like myself and Carmen.
2: Box Jumps. The box takes away the impact of landing allowing you to do more jumps per session without running into patellar or achilles tendon issues. Work up your volume with these before progressing to a lot of vertical jumps.
3: Vertical jump. This is a great move to learn full triple extension.
4: Depth Jump. Carrying momentum down into the ground that you have to overcome and reverse makes this a challenging exercise for more advanced athletes. Progress appropriately starting at 12 inches and gradually working up to 24+ inches as the athlete can handle the load without spending too long on the ground.
5: Depth Jump variations. (ex: Single leg, Depth Jump to sprint, Depth jump to lateral bound) These are going to require more control and are a more advanced plyometric progression.
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This was my approach for healing my shin splints and helping with lower leg health as a heavy athlete, very low level high volume plyos into more intense plyos. I have much stronger ankles and don't deal with pain nearly as much, I just hit 10 meters in three bounds at 285 lbs.
Healed your shin splints?
@harshtomar9918 Yeah, there are a few different ideas for the mechanism for "healing" or "fixing" shin splints, but the two main ones are progressive overloading the area that causes pain (tib raises and stretches) and shifting the load to another part of the leg by either changing form or strengthing a preffered part of the leg (learning not to heal strike or getting bigger calves)
My favorite example was a study where by strengthening peoples calfs with traditional weight movements the runners stopped heal striking and used a more calf dominant form. So heel striking and shin splints could be seen as a weakness of the calf or an overpendance on the tib-anterior.
@@Bombsuitsandkilts actually i am suffering from posterior shin splints from more than 6months can you tell me in short how can i fix that... Taken more than 30 physio sessions strengthening rehab but still pain after 10 days of running
@@harshtomar9918 check out knees over toes guy. His ecercises have done wonders for my knees and shins and i can now jump and sprint painfree again
thank you for the baby steps and the progression. a lot of plyo videos on yt are just gonna get people hurt.
I've grown super fond of your videos.
Well explained, thanks!
underrated channel
Love respect and much much power to the true mentors outthere
A similar video structure with upper body plyo’s would be great!
Thanks so much doc
🙏🇮🇳 thanks for your videos on plyometrics helpful for my Olympic diving program. K g RAO
Good video help me study more about sport performance.
Great stuff thanks
I love this! But I do have a question. How long should I spend on each level if I perform each 3 times a week?
Excellent video...FULL plyo guide
Long time coming for this lol
How would you program this as far as reps/sets/frequency? I'm definitely not a youth athlete 😅 just hoping to improve my force absorption/transfer for running without pain.
Important to build up over time. Find a volume that you can do without getting hurt for example maybe 3 sets of 5 of 3 different exercises. Then add a few extra reps each week
@@TheMovementSystem Cool, thanks!
Stretch more..less pain..
Would you do something different for seniors (60+) who wish to start plyometrics?
I trust you.
How many weeks would you recommend for each level?
It depends on the athlete. Typically 2-4 weeks but some athletes will progress faster than others. Also youth athletes may be better off spending a year doing resistance training and level 1-3 plyos. They tend to be force deficient for quite a while so there's just not as much benefit to doing high level plyos relative to building strength.
Could you do a similar video but for golfer's elbow and tennis elbow?
Yes. As soon as we get someone in the clinic with tennis elbow
@@TheMovementSystem ok! If possible, it would be great if you could talk about both golfer's and tennis elbow and specifically how to progress plyometrics (easy to advanced like in this video) for those conditions
Ideally, how long should I do a level before moving to the next level? Thanks.
Thank you for the informative videos you're providing. I have some questions about plyometric exercises. How can I safely proceed with a small meniscus tear, cruciate ligament issues, and generally elastic joints, all while considering a 12-year-old full spinal fusion? I've been weightlifting for 3 years and feel ready to try plyometrics. I've been cautious, starting with simple jumps and limiting reps in each session. I'm noticing a different sensation compared to weightlifting. What's your opinion on this? I understand my case is quite special, and I'm actively working on addressing my body's needs. I'm focused on listening to my body and aiming to expand its limits.
How deep should the squat be in vertical jumps?
Not related about this video but, should i train for hypertrophy first before strength? My goal is to increase my vertical jump
The way I wrote my 12 week vertical jump program is 4 weeks of hypertrophy + plyos then 8 weeks of power and plyos
So we would repeat the same movement everyday until we do it well? And how many times per exercise?
I'm (still) trying to recover from a knee ligament sprain/problem. Would this progression be appropriate for rehabbing my knee?
No.
Question, would using the arms to drive down on the drop freeze, as with the snap downs be a problem?
Show us you doing the jumps buddy.
I’ll post my plyos and some dunk videos this summer. Right now I’m training for a triathlon so my plyos are mostly extensive and not that exciting. But this summer I’ll get back to more intensive plyos
Is there an age limit on doing these exercises? I am 59
not really, but if you haven't been running or jumping recently I wouldn't start with these. Start with lower level extensive plyometrics like pogo hops. Increase your volume first for those first then come back to these exercises. Also, for the drop freezes and depth jumps, don't jump off a box thats higher than your vertical. (i.e. if your vertical is 30 inches, then the highest box you should do those exercises off is a 30 inch box)
@@MuttonErase thank you. Your advice is appreciated
Hi, what is difference between drop jump and depgh jump?
I believe the drop jump is a bit quicker off the ground and often doesn’t involve arm swing. The depth jump involves a bit more knee bend and arm swing
@@TheMovementSystem sorry, is not the right ansewer, with what you say is not so important when you use one ore other in training program.
How many sets and repetitions of these exercises do you think are optimal and how for many days a week?
3 days a week 3 sets 6to8reps each rep done well and with intecity
Probably even more important with plyometrics is you need to have complete focus and very good execution... If your mind wanders at all you won't do as well..
880th like and 27th comment
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Can you please talk to your aid? He doesn’t know what you want or when. Communicate..