Plyometrics and the Jumper

Defined as “Exercises that enable a muscle to reach maximum strength in as short a time as possible”, Plyometric exercises have and continue to be an important part of the jumper’s training regimen. Before Fred Wilt invented the name in 1975, plyometric exercises were simply known as “jump training”.

Plyometric activities either involve jumping or throwing. Therefore they are good physical preparations for the jumping events. They target the stretch shortening cycle (CSS) of muscle activity. The stretch shortening cycle occurs when muscles prestretch and contract during a physical activity. Both strength and power, critical parts in training the jumper, can be developed with many plyometric exercises.

When choosing this training program, one must always keep in mind the purpose of his/her choice and the understanding of how to properly execute a drill. Donald Chu, one of the leading proponents of this method of training observes that: “The user of Plyometrics should understand not only how to do the exercises, but also how to implement and modify a program and use it to its best advantage.”

The concept of specificity is important in the design of Plyometrics for jumpers. There is a plethora of activities that are plyometric ones in nature. Box and hurdle jumping that target the lower extremities and medicine balls targeting the upper extremities are good examples of workouts for jumpers. After choosing specific drills, one can focus on teaching the proper technique of executing them.

In many instances, ground contacts during plyometric exercises should be as minimal as possible. In fact the shorter the time spent on the ground during activities like box jumping or hurdle jumping the better the results. The objective therefore, is to react quickly upon each contact. Learning to react quickly upon each ground contact in hurdle hopping is a good preparation for specific events like the triple, the long and the high jumps where quick reaction during takeoffs are crucial.

Drills for the jumper

• Hops
• Bounding
• Box drills
• Hurdle drills
• Medicine balls
• Depth Jumps for the seasoned athlete.

Bounding drills are a good way to introduce Plyometrics to the novice athlete. They are good for several reasons. They mimic the jumping events, especially the triple jump; they develop coordination, explosiveness, and kinesthetic awareness at the same time.