Can anybody name and describe some different type of plyometric excersise(ie depth jumps)? Can someone help me out.
Plyometric training…….
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Participant
box jumps
tuck jumps
rocket jumps
single legged hop
double leg hop
zig zag(single and double)
triple jump
long jumpjus some
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KeymasterPlyo exercises are like general strength exercises…they are limited only by your imagination. The means and methods are really dependent on what you're trying to accomplish with the exercise. For sprinting, jumping with a vertical emphasis (as opposed to horizontal) seem to have the greatest impact on top-end sprint speed performance.
Depth jumps are jumps where you fall from a height before rebounding in to a jump. I recently wrote a blog entry about depth jumps that you may want to read.
ELITETRACK Founder
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Participant
I don't use plyometrics because such a dynamic form of training makes me more prone to injury. For me weights form a mainstay of my training, as do circuits. Nevertheless, I undertake a number of power-orientated sprinting technique drills, such as tire-pulling. As far as weights are concerned, I'm lifting weights that are comparable to any sprinter in the US.
Circuits are an important part my training mix. Various exercises are implemented on a very short recovery basis: press ups, standing squats, squat thrusts, sit ups, tricep dips, burpees, crunches etc. 5 sets on partner basis, 50 reps per exercise One circuit requires two athletes to work together – when the first finishes his designated set, the second will carry out his. This adds an important element of competitive rivalry: no doubt each athlete will try to make the other suffer.
I believe that plyometric training for sprinters is unnecessary for the following reasons:
Sprinting itself is plyometric (and develops RFD)
Ground contact in sprinting is less than 0.1s for elite performers at top speed. Ground contact for most jumps/hops are significantly longer.
High injury risk especially at muscle tendon juncture
Olympic lifts have a plyometric component (the double knee bend)
Without use of (expensive) technical equipment such as jump mats progression is difficult to quantifyIf performed, foot contacts should not exceed 40 per session.
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Participant
Plyo exercises are like general strength exercises…they are limited only by your imagination. The means and methods are really dependent on what you're trying to accomplish with the exercise. For sprinting, jumping with a vertical emphasis (as opposed to horizontal) seem to have the greatest impact on top-end sprint speed performance.
Depth jumps are jumps where you fall from a height before rebounding in to a jump. I recently wrote a blog entry about depth jumps that you may want to read.
what about bounds… if i'm not misaken this is one of the more common plyos done by spritners, but isn't it a more horizontal jump?
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ParticipantPlyo exercises are like general strength exercises…they are limited only by your imagination. The means and methods are really dependent on what you're trying to accomplish with the exercise. For sprinting, jumping with a vertical emphasis (as opposed to horizontal) seem to have the greatest impact on top-end sprint speed performance.
Depth jumps are jumps where you fall from a height before rebounding in to a jump. I recently wrote a blog entry about depth jumps that you may want to read.
April my article for elitetrack will be up…should be great as I interview WR and WR coaches.
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Participant
Now this is coming from a football player not a sprinter so take it for what its worth, but IMO Plyo's have helped me a great deal, i am currently 6'4 290 and was stuck at 4.9 in the 40 for quite some time, even with a consistent and sound speed program i was pretty stuck at around this time. My coach suggested that I try to add a depth jump routine into training (i had done prep work and felt prepared, however was a little worried that my body wouldnt be able to handle it as was the case in the past) however after a 4 week training cycle with depth jumps (along with my speed routine) i retimed and ran a 4.72 on grass and a 4.68 on a track. i was also able to dunk for the first time and I tested my power clean from the hang at the end of the cycle and it also jumped up about 25 lbs.
During the routine I did change some things around to allow for proper recovery, and for me personally I would not do a training cycle with them in for more then 4-5 wks just becasue they are such a high intensity excersice (when they are out of my routine I will usually incorporate them 1 day every 3-4 wks just as a jolt to my system). My foot contacts for a heavey session are between 40-50 and for a light session 10-20, with rest up 3-4 min between sets and volume in a set not exceeding 5. when doing the 1 day every 3-4 weeks i usually will keep the foot contact between 20-30.
I have and do do other plyos but just wanted to share my experiences with depth jumps (also i felt no breakdown in my body like i was worried about, i adapted really well, i think in large part because i was smart with the volume and didnt get too aggresive with them too soon) -
Participant
Now this is coming from a football player not a sprinter so take it for what its worth, but IMO Plyo's have helped me a great deal, i am currently 6'4 290 and was stuck at 4.9 in the 40 for quite some time, even with a consistent and sound speed program i was pretty stuck at around this time. My coach suggested that I try to add a depth jump routine into training (i had done prep work and felt prepared, however was a little worried that my body wouldnt be able to handle it as was the case in the past) however after a 4 week training cycle with depth jumps (along with my speed routine) i retimed and ran a 4.72 on grass and a 4.68 on a track. i was also able to dunk for the first time and I tested my power clean from the hang at the end of the cycle and it also jumped up about 25 lbs.
During the routine I did change some things around to allow for proper recovery, and for me personally I would not do a training cycle with them in for more then 4-5 wks just becasue they are such a high intensity excersice (when they are out of my routine I will usually incorporate them 1 day every 3-4 wks just as a jolt to my system). My foot contacts for a heavey session are between 40-50 and for a light session 10-20, with rest up 3-4 min between sets and volume in a set not exceeding 5. when doing the 1 day every 3-4 weeks i usually will keep the foot contact between 20-30.
I have and do do other plyos but just wanted to share my experiences with depth jumps (also i felt no breakdown in my body like i was worried about, i adapted really well, i think in large part because i was smart with the volume and didnt get too aggresive with them too soon)what are ur strength numbers, and what kind of speed stuff were u doing
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Participant
I too find Plyo's to be very beneficial for strength development. My accelleration and top speed was far better when I could top 42m for 10 bounds and cleaning 105kg (~232lb) than when I was box cleaning* 145kg (319lb) and performing more speed. That's not to discount the value of weights, but an illustration of how individuals respond to different stimuli.
I think to say that certain training methods are unnecessary because of XYZ is more an ode to a type of training ideology and in doing so you risk neglecting the athletes individual needs. This type of thinking seems endemic in certain track circles.
When selecting plyometric exercises, like any element of training, you really first need to ask yourself what you're hoping to achieve and what exercises are going to help you achieve this. This needs to take into account what else is going on in other areas of training and how plyo training can complement or supplement them.
So to Cdub, I'd ask: What are you hoping to achieve with plyometrics?
*(weights rest on a box so bar is roughly knee height)
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Participant
I too find Plyo's to be very beneficial for strength development. My accelleration and top speed was far better when I could top 42m for 10 bounds and cleaning 105kg (~232lb) than when I was box cleaning* 145kg (319lb) and performing more speed. That's not to discount the value of weights, but an illustration of how individuals respond to different stimuli.
10 bounds 42m? damn what were you sprint times?
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Participant
Utfootball,
my squat is around 600, power clean from hang is around 380-390, my linear speed day is pretty much a track workout, a dynamic warmup with run drills, about 250-400 yds total work depending on the intensity of the day, if im focusing on training for a 40, ill do about 100-150 yds of accleration work, and the rest max velocity work (either flying 30's or in and out 60's), for acceleration sometimes I will use a speed sled and work sets of 3-4 reps on and then 1 rep with no sled. i will also sometimes incorporate hills as use for resistence training. i keep my accelerations work between 10-20 yds, if i am not training for a 40 and just for football then on my pure speed day i will focus more on the acceleration phase (im a dlinemen and this is what i need) more so then max V
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Participant
What is box cleaning and what makes it have almost a 100lb difference?
his box clean should be less, its cleaning from a box – static position.
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Participant
That is what I would have thought, but the numbers don't make any sense.
i think he mean when he was performing box cleans he could clean more weight.
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Participant
Utfootball,
my squat is around 600, power clean from hang is around 380-390, my linear speed day is pretty much a track workout, a dynamic warmup with run drills, about 250-400 yds total work depending on the intensity of the day, if im focusing on training for a 40, ill do about 100-150 yds of accleration work, and the rest max velocity work (either flying 30's or in and out 60's), for acceleration sometimes I will use a speed sled and work sets of 3-4 reps on and then 1 rep with no sled. i will also sometimes incorporate hills as use for resistence training. i keep my accelerations work between 10-20 yds, if i am not training for a 40 and just for football then on my pure speed day i will focus more on the acceleration phase (im a dlinemen and this is what i need) more so then max V
from what you have listed it look ok, but for max v i wouldnt do flying 30 keep flying 20 but vary the acc zone.
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Participant
yea i do vary the acc zone every time that i perform them, each set is to a different length, yea i used to do flying 20's but havent done them in a while, ill start to incorporate them instead of the 30's, what is ur reasoning for the 20's, is it just b'c of my positon and size and there is no need to go out to 30 (also to decrease chance of injury)? also any other recomendation for this speed day to mix in to it, i have always kept my linear speed day pretty basic, mainly b/c it has worked for me
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Participant
yea i do vary the acc zone every time that i perform them, each set is to a different length, yea i used to do flying 20's but havent done them in a while, ill start to incorporate them instead of the 30's, what is ur reasoning for the 20's, is it just b'c of my positon and size and there is no need to go out to 30 (also to decrease chance of injury)? also any other recomendation for this speed day to mix in to it, i have always kept my linear speed day pretty basic, mainly b/c it has worked for me
flying 30 are working more speed endurance.
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Participant
So to Cdub, I'd ask: What are you hoping to achieve with plyometrics?
Im trying to get a higher vertical(not sure what it is) and get faster. I ran a 4.56 in the 40yrd(on grass two weeks ago) and that was the first time running since October. I maxout at 300 lbs on the squat. 205 on the bench and around 185 on the hang clean. Im building a track workout so i can run faster than just 40yrds.
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