Plyometrics Practical Guidelines for Plyometric Intensity William P. Ebben, PhD, CSCS,*D trength and conditioning pro- focus of this article is to help the reader guidelines have been gleaned from these fessionals have long relied understand the basic types of plyometric studies. Assuming all plyometric exer- on plyometrics as one of the exercises and to provide some guidelines cises are performed maximally: Sprimary tools for developing athletic regarding the progression of plyometric power and speed. It is not surprising exercises through increasing intensity • Any single leg plyometric exercise is that training exercises such as plyomet- over the course of a program. more intense than the same exer- rics, which are performed with high cise performed on both legs. movement speeds would improve the Categorizing Plyometric performance of activities requiring speed, Intensity • Despite being considered a low such as jumping, running, and agility. Classic text books describe typical cat- intensity category, “jumps in place” Th e technical term for this idea is “speci- egories of plyometric exercises and such as the pike and tuck jump fi city.” In other words, training that is intensities (2). Th ese categories are a have the highest knee joint reaction “specifi c” or similar to the activity to be useful starting point for understanding forces. performed is believed to be optimal. As plyometric exercise options, their inten- a result, recreational athletes, as well as sity, and program design. Common those who desire to increase their overall • Th e height that the athletes jumps categories and examples of plyometric fi tness and add variety to their training, up to or down from (as in depth exercises are briefl y described in table jumps) is one of the most potent often incorporate plyometric training 1, which represent increasing exercise predictors of plyometric intensity. into their programs. intensity from jumps in place to depth For example, a person who per- jumps. Intensity has been defi ned as the forms a “jump in place” with a 30 Plyometrics can be thought of as exer- amount of stress the plyometric drill inch vertical jump will experience cises that train the fast muscle fi bers places on the muscle, connective tissue, greater ground reaction force and and the nerves that activate them, as and joints (2). As such, for plyometrics, thus stress, than if they performed well as refl exes, and include a variety of intensity depends on the specifi c exercis- a “depth jump” from an 18 inch hopping, jumping, and bounding move- es performed. However, recent research box. Th us, “jumps in place” may ments, which ideally are organized into be of higher intensity than “depth has advanced the understanding of the a cohesive program. Th e main diffi culty jumps.” intensity of plyometric exercises based with creating a plyometric program may on the muscle activation, connective be the choosing the correct exercises tissue, and joint stress associated with and progression of intensity (1). Th e various plyometrics (1,3). Th e following NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 5 | Page 12 Plyometrics Practical Guidelines For Plyometric Intensity • Jumps performed with added weight, Table 1. Exercise categories for a number of plyometric drills such as a weighted vest or dumb- bells held at the side are typically • Jumps in place. These are drills where involving repeated jumps only moderate in intensity as a and landing in the same place. Some examples include multiple result of the ground reaction forces. vertical jumps while reaching an overhead object, squat jump For this type of plyometric inten- (fi gure 1), pike jump (fi gure 2), or tuck jump. sity is determined more by the jump height than the added weight. • Standing jumps. These plyometrics can be performed with either Since the added weight limits jump a horizontal or vertical emphasis, but typically are performed for height, these plyometrics are only one maximal eff ort. Examples include the single leg jump (fi gure moderately intense. 3), maximal vertical jump (fi gure 4), standing long jump (fi gure 5), or lateral long jump. • Jumps performed while reaching the • Multiple hops and jumps. These drills involve the performance of arms overhead, particularly when multiple hops or jumps. Examples would include multiple long trying to reach to a challenging jumps (fi gure 6) or cone hops performed in succession, such as 5 goal (e.g. basketball rim) result in hops in a row (fi gure 7). higher jump height and as a result are of higher intensity. • Box drills. This type of plyometric is performed using special boxes or other stable elevated surfaces that the exerciser attempts to jump up to. Examples of these drills include box Plyometric Program jumps (fi gure 8), repeated box jumps, and single leg box jumps. Design Guidelines Depth jumps. These drills are also referred to drop jumps and Table 2 presents a ranking of plyometric • are performed by jumping down from a plyometric box or other exercise intensity based on the research elevated surface such as the fi rst row of bleachers. Examples (1,3). With the knowledge of exercise include stepping off the box and landing, stepping off the box intensity one can begin to create a program. and jumping vertically immediately after landing (fi gure 9), or A number of design variables for creating stepping off the box, landing, and sprinting. plyometric programs have been described (2). Plyometrics, like other forms of of repetitions such as sets of one, three, contacts of high box depth jumps, single training are usually only performed two fi ve, and ten repetitions in order to train leg jumps, pike jumps, and maximal or three times a week. Training should explosiveness as well as power endurance overhead jumps and reaches. occur in a non-fatigued state. Th erefore, across a continuum. these exercises should not be performed Plyometric programs should start with after resistance training or aerobic condi- Th e amount of plyometric training, or low intensity exercises such as those tioning. Ample rest between sets should volume, which is performed in any given described in table 2. Over time, moder- be used in order to avoid turning these training session is measured by the num- ate and eventually higher intensity exer- speed and power enhancing exercises into ber of foot contacts. Beginners often cises can be incorporated for those who endurance training. As a general rule, rest perform approximately 80 to 100 foot are healthy and fi t. A sample program for fi ve to ten times more than it takes you contacts per session (2). However, half of a fi t and moderately trained exerciser is to perform the set of plyometrics. Th us, if that amount may be appropriate, particu- described in table 3. You will notice that you do a set of multiple hops that takes larly for children, older adults, or those this program increases the volume (foot four seconds, you should rest 20 to 40 who are untrained. Obviously, exercise contacts) to a point and then volume seconds prior to the next set or exercise. intensity is an important consideration eventually decreases as exercise inten- Another good rule to follow is to limit as well. Eighty foot contacts of a variety sity increases, in order to reduce exerciser your sets to no more than 10 repetitions. of line hopes, cones, and ankle hopes fatigue and increase adaptation to the In fact, it is probably good to use a range is dramatically less intense than 80 foot program. NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 5 | Page 13 Plyometrics Practical Guidelines For Plyometric Intensity Table 2. The Approximate Highest to Lowest Intensity Plyometric Summary Exercises Plyometrics can be thought of as one of the important tools in the tool box • Single leg jumps for those who wish to add another • Depth jumps from heights that are similar to the exercisers actual dimension to their training programs. vertica jump height If improving variables such as speed, jumping ability, and agility is a goal, • Tuck and pike jumps plyometrics may be the most important • Maximum jump and reach to overhead goals of these tools. Maximizing plyometric program eff ectiveness and preventing • Maximum jump and reach without overhead goals injuries depends on the logical pro- • Low box and depth jumps gression of exercise intensity. Th erefore the goal of this article was to provide • Weighted jumps information about the intensity of plyo- metric exercises, as well as to off er some • Squat jumps general guidelines for plyometric pro- • Sub-maximal jumps in place (tall cone hops) gram design. • Sub-maximal jumps in place (short cone hops, ankle hops, split References squat jumps) 1. Jensen RL, Ebben WP. (2005). Ground and knee joint reaction forces and researcher at Marquette University. during variation of plyometric exercises.” He has previously served as a strength In: Proceedings of the XXIII International and conditioning coach for the University Symposium of the Society of Biomechanics of Wisconsin, U.S. Olympic Education in Sports, (K.E. Gianikellis, ed.) Beijing, Center, Green Bay Packers, Marquette China: 222 – 225. University, as well as in small college and 2. Potach DH, Chu DA. (2000) high school position. He also conducts Plyometric Training. In: Essentials of plyometric, vertical jump, and speed devel- Strength Training and Conditioning. TR opment camps and works with personal Beachle and RW Earle (eds). Champaign, training clients. Il: Human Kinetics. ▲ 3. Simenz C, Leigh D, Geiser C, Melbye J, Jensen RL, Ebben WP. (2006). Electromyographic analysis of plyomet- ric exercises. In: Proceedings of the XXIV International Symposium of the Society of Biomechanics in Sports, (H.