If you’re reading this blog, you’re likely curious about two key questions:
How can I move faster on the field?
How can I get stronger and minimise injuries?
In this four-part series blog, I’ll reveal the program that professional athletes use to enhance both strength and speed. I’ve broken it down into four training methods to help you understand the rationale behind each one:
- Power Training (click here)
- Strength and Muscle Hypertrophy Training (click here)
- Plyometrics
- Balance and Stability (click here)
This post will focus specifically on Plyometrics.
Plyometric exercises are a type of high-intensity training designed to enhance explosive power, speed, and overall athletic performance. This training method involves rapid and explosive movements that stretch and then quickly contract the muscles.
How Do Plyometrics Work?
Plyometrics leverage the stretch-shortening cycle of the muscles. When a muscle is stretched (eccentric phase), it stores elastic energy. This stored energy can then be used to produce a powerful contraction (concentric phase). By training this cycle, plyometric exercises improve the efficiency and force of your movements.
Benefits of Plyometric Exercises:
- Improved Speed and Agility: Helps in sports and activities that require quick changes in direction and speed.
- Enhanced Muscle Coordination: Develops neuromuscular connections, improving overall movement efficiency.
Dosages:
Important Note: Plyometrics can be performed in intervals ranging from 10 to 30 seconds, depending on your fitness level. The goal is to complete as many “good quality” jumps or hops as possible within the timeframe. Use a Workratio of 1:1. For example, if you work for 15 seconds, you should rest for 15 seconds to recover enough to produce your best effort again. Repeat the sets as many times as prescribed during the training period. Stop the exercise if you can no longer maintain the number of repetitions compared to your best set. Progress by either increasing the number of sets or increasing the intensity (e.g., Box Jump: use a higher box; Lateral Hop: increase the distance; Single Leg Hop: use higher plates).
During the off-season: 3-6 sets. Once a week.
During the pre-season: 3-5 sets. Twice a week. (Less volume but increase the intensity for more carryover into sports qualities).
During the season: 2-3 sets. Once a week. (Higher intensity with less volume like during the pre-season to minimise fatigue but maintain physical performance).
Work:Rest Ratio 1:1.
Reasoning behind the dosages:
During the off-season: When you first start a program, your body needs to adapt to the new force and learn the skills. Hence, we start with a lower intensity/weight, but we gradually increase the intensity and volume (number of reps and sets) over the weeks. Athletes can handle more volume during the off-season because they are not affected by the load from training and matches.
In the pre-season: The goal is to increase intensity as the athlete aims for peak performance development heading into the season.
During the season: Due to the congested training and match schedule, the aim is to maintain physical attributes. Therefore, the volume of exercise is reduced.