Large Group Logistics: Plyometrics
- Jake Hicks
- Mar 8
- 5 min read
Plyometric training is a vital component for any athlete's training program. With large groups, you may feel challenged to not only program but execute effective plyometrics for any and all situations. Below I will help you create your own system for you to use with your teams.
This is part 2 of a 6 part series around training large groups and the logistics that will help you succeed in any and all team training situations. Plyometrics are the bridge to the weight room. You are working on force expression on both, but the weight room has much less of a time constraint while plyometrics do have a time constraint and you must produce your max force FAST as you can which is what sports are all about. Part 1 was around the dynamic warm up, click HERE to read if you missed it.
Time allotment for plyometrics
10-12 minutes. This means, if you're following my advice from dynamic warm ups, you're right at 20 minutes into your session after you do both dynamic warm ups and plyometrics.
Importance of a system
A system is a must for any successful entity whether it be a company looking to achieve financial success OR yes a strength coach looking to achieve adaptive success with his or her teams. Systems are repeatable and consistent. A good system shouldn't leave any stone unturned and it should provide the structure and frequency needed for adaptive success. Many coaches know a lot of methods, in fact IMO a lot of coaches seem to just use the latest method they saw or learned and there's no real strategy in the longterm. Methods fit inside of systems. Methods are simply tools, and your system is your tool box. To understand the system, we need to define movements, directions, tempos and then equipment. After that you simply plug and play which is drastically shorten the time it will take you to program.
Movements
There are three movements, lets identify and define each one.
1. Jump: 2 feet take off, 2 feet landing
2. Hop: One foot take off, landing back onto that same foot
3. Bound: One foot take off, landing on the opposite foot
Directions
Plyometrics can be performed in three planes which include:
1. Vertical
2. Horizontal
3. Lateral
4. Rotational
Just combine a movement and direction. Vertical Jump, Horizontal Hop, Rotational Bound, Lateral Hop, etc you can see the endless combinations. Similarly we need to add a tempo or how we want to initiate these movements
Tempos or Initiations
I will identify 5 initiations, each has it's own unique reason and result for using which can further improve you plyometric training and making them even more dynamic
1. Non Counter Movement: This is jump hop or bound from a paused position. You are loading down, pause for 2 seconds and then jump/hop/bound. The benefit here is purposely taking out the stretch shortening cycle as well as making the athletes own the loaded position. Many athletes that lack coordination and balance may compensate with speed. Think about being on one foot for a hop, and loading down to pause, how many athletes do you think would be able to hold that position? In that loaded position you're also able to coach them up, improve their positions etc. This is the most simply tempo, let's progress slow to fast.
2. Counter Movement: This is a jump hop or bound with a quick dip and drive. Unlike the non counter movement, you're looking to tap into your elastic properties and using your arms aggressively to create motion down towards the ground so you can jump, hop or bound as far and fast as you can. Great way to improve total body power.
3. Double contact: You are starting the movement on your toes, arms up overhead. When the rep starts, the athlete removes their feet, like a rug is being pulled out from under them, and then punches the ground. They are using that double contact to create an even stronger stretch reflex which should result in a fast and more explosive plyometric. Think of a "prep step" that's what the double contact will do.
4. Continuous: This is simply doing reps in a row. Picture a set of 5 hurdles set up in a row. An athlete would jump up over all 5 hurdles in a row without stopping often times trying to spend as little time as possible on the ground. A common cue with continuous tempos is to pretend the ground is a hot stove.
5. Depth Drop: Athletes are starting on an elevated surface, they drop and pretending the floor is lava, quickly push and jump as far and fast as they can. The concept of a depth drop, you're exposing your athletes to very high forces for a very brief amount of time. Your best athletes will thrive here, and your below average athletes that lack elastic properties will be exposed here.
Equipment Selection
The way I see it you have 3 options here
1. Open Space
2. Hurdles
3. Box
Putting it together
Now simply create your exercises using this formula:
"Tempo, Direction, Equipment, Movement"
Examples:
+Continuous lateral hurdle hops
+Non counter movement horizontal jumps
+Counter movement rotation box jump
+Double contact horizontal bounds
Here's even more pieces to the puzzle for this system, assuming you have a four day training week:
Day 1: Linear (Horizontal)
Day 2: Lateral
Day 3: Linear (Vertical)
Day 4: Rotational
Committing directions for each day creates consistency and accountability that you don't neglect any plane of movement. From here I would build my program in 12 week increments that progress in tempo and volume. Depending on the time of year for the athletes, you may be doing more or less total volume in plyometric training. The numbers I follow are 20-30 total contacts per day, or 120-150 contacts per week. Each take off and landing is equal to 1 contact, so that should help you create sets and reps.
Get creative with your sets ups, find the methods you like and place them inside the system. Hopefully this arms you with more options and ideas to make your team training more dynamic and more efficient. I have attached a FREE plyometric 101 PDF that may help provide more context and direction. Download it below.
I incorporate plyometric training with certain athletic programming options. A lot of my programming follows the principles and systems laid out in this article. Shop my programs below!!
Or schedule a free call with me to chat more about training options
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