Login / Register

FITNESS COURSES
Ofsted

Blog Archive

Advanced Plyometrics

Hadyn Luke posted this on Friday 17th of August 2012 Hadyn Luke 17/08/2012

Tags: Training methods

Advanced Plyometrics

This fitness blog is a continuation of last week’s plyometric article.   Advanced plyometric training is most commonly used by personal trainers when working with performance clients, for example sprinters and athletes competing in the long jump, high jump and triple jump.

Advanced plyometric training for sprinters

The initial 30 metres of a 100-metre sprint is known as the drive phase. At this stage, the athlete is aiming to produce enough power to accelerate to top velocity and so the time their feet remain in contact with the ground will be longer than when they are running at full speed. After 30 metres they will be looking to maintain the momentum they have reached. By developing a programme of advanced plyometric training, a sports instructor can help their client increase and maintain their speed.

Training programmes using advanced plyometrics

There are a variety of ways of using advanced plyometrics as part of a training programme. A progression from squat thrusts might be for the client to jump on to a box to develop concentric muscle contractions and then step off the box to develop eccentric muscle contractions. This would also help with the client’s starting and landing technique. From there they could progress to jumping and landing on the spot.

Depth jumps

A more technical jump that a personal trainer could introduce into a session would be a depth jump, which involves stepping off a box then jumping over a hurdle. The height of the box can be increased over time, depending on the client’s ability to progress, as can the height of the hurdle they jump over. This exercise develops plyometric ability, increasing power in both legs and helping a client to jump higher.

Single-leg plyometric training

Single-leg plyometric training usually involves hopping forward. This can be measured over a number of hops, for example, the distance a client can cover in three hops, and then monitored over time to assess improvement. By increasing the number of hops measured, for example from three hops to four, a sports instructor can assess both the client’s power and, ultimately, their endurance.

These kinds of advanced plyometric exercises are intended to promote power within the muscles. As these exercises work the ankles, knees and hips, they strengthen both the muscles holding the ankle, knee and hip in position but also the tendons around the muscle.

This develops a spring-like movement known as athletic stiffness, which allows an athlete to bounce off their tendons to move themselves forward, instead of relying on muscular contractions. This is where advanced plyometric training really comes into its own, allowing sprinters, hurdlers, triple jumpers and other athletes to transfer downward force into power for forward and upward movement.

These advanced plyometric training techniques can be used by fitness instructors working with clients in many other sports, for example football, rubgy and basketball. 

CMS Fitness Courses

CMS Fitness Courses deliver a range of Fitness and Personal Training Courses in the West Yorkshire region. Offering high levels of support and flexibility to all our students, our values ensure we are market leaders in the delivery of Fitness and Personal Training Courses to the industry.

© 2016 CMS Vocational Training Ltd. - All rights reserved

Registered in England and Wales under company number 4108137
VAT number: 143 4089 23

Our calls are recorded for quality and training purposes

Site Map | Terms and Conditions | Privacy Policy | Terms of Website Use | Cookies Policy | Model Cancellation Letter

Website designed & managed by: Fluid Creative Media Ltd.

C.M.S Vocational Training Limited acts as a credit broker and only offers credit products from Omni Capital Retail Finance Ltd (registered in England and Wales, Reg No 7232938). C.M.S Vocational Training Limited is authorised and regulated by the Financial Conduct Authority. Our registered number is 779952. Credit subject to age and status.

Follow us, we are social


Ofsted