Why plyometric ? Functional views : the sports like "basketball" requires repeated explosive actions and sports like "Long jump" requires just one action. Periodization views : Convert Maximum strength to power. Another good reason with so many exercises being available are that you can find exercises that don’t require the use of any equipment. And some coach/trainer just use it for increases metabolic rate which increases weight loss and heart rate. but is plyometric training safe for all your clients ? why use ? where ? for what ? when ? for who ? and ... Sincerely, Hamid Reza Ebrahmi

1. BM Project © 2020 By HamidReza Ebrahimi
Plyometric :
Speed and strength are integral components of fitness found in varying degrees in
virtually all athletic movements. Simply put the combination of speed and strength
is power. For many years, coaches and athletes have sought to improve power to
enhance performance. Throughout this century and no doubt long before, jumping,
bounding, and hopping exercises have been used in various ways to enhance
athletic performance. In recent years, this distinct method of training for power or
explosiveness has been termed plyometric. Plyometric is based on the
understanding that a concentric muscular contraction is much stronger if it
immediately follows an eccentric contraction of the same muscle.

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Plyometric Phases
A plyometric exercise comprises of three phases:
• Eccentric phase, or landing phase, involves the pre-loading (energy is stored) of the
agonist muscle group.
• Amortization phase, or transition phase, is the time between the concentric and eccentric
phases. This time needs to be as short as possible otherwise the energy stored during
the eccentric phase dissipates, reducing the plyometric effect.
• Concentric phase, or take-off phase, uses the stored energy to increase the force of the
movement.

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The Klatt Tests
Before starting a program of plyometric, it is worth conducting “the Klatt tests” with
the athlete. The tests include the basic plyometric movements, so if they cannot
be achieved, it can be assumed the athlete is not ready for a program of
plyometric.
standing hip flexion
1. Stand erect on one foot.
2. Lift the free leg so the thigh is parallel with the ground and the lower leg hangs straight with the
toes pulled up (dorsiflexion).
3. Hold this position for 10 seconds and observe any deviation or shaking.
❏ Similar
❏ Held 10s
❏ deviation and shaking
single squat leg
1. Perform a single leg squat with bends at the hip, knee and ankle.
2. Hold at the lowest point for 10 seconds.
3. Observe the squat depth and any deviation or shaking to compare with the other leg.
4. Repeat the single leg squat with the other leg.
❏ Similar
❏ Held 10s
❏ deviation and shaking
Bunny hop
1. Bunny hop for 20 meters and hold the final hop in the down position for 10 seconds.
2. Observe the squat depth and any deviation or shaking to compare with the other leg.
3. Record the number of hops.
❏ Similar
❏ Held 10s
❏ deviation and shaking
Distances : __
Single leg hop
1. Perform a single leg hop for (X) hops.
2. Observe hip stability on the landing of each hop
3. Record the distance.
4. Hold the last hop in the down position for 10 seconds.
5. Observe the squat depth and any deviation or shaking to compare with the other leg.
❏ Similar
❏ Held 10s
❏ deviation and shaking
Right Distances : __
Left Distances : __
NAME:
DATE: / /
SCORE
SHEETPLYOMETRIC TEST

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Plyometric Pyramid

5. BM Project © 2020 By HamidReza Ebrahimi
Recovery:
Allow at least one minute of rest between each exercise repetition to allow the
neuromuscular system to recover. Allow three days between plyometric sessions
when planning.
Where to do it and what to wear :
Bounding exercises use surfaces such as grass or resilient surfaces. Avoid
cement floors because there is no cushioning. Choose well-cushioned shoes that
are stable and can absorb some of the inevitable impacts. All athletes should
undergo general orthopedic screening before engaging in plyometric training.
Particular attention should be given to structural or postural problems that are
likely to predispose the athlete to injury.

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Question for you :
• Why plyometric ?
• For who ?
• For what ?
• When ?
• Did you observe a progression ?

7. BM Project © 2020 By HamidReza Ebrahimi
About the author :
• B.S. in Physical Education from Islamic Azad
University, Isfahan (Khorasgan) Branch.
• M.S. in Exercise Physiology form Islamic Azad
University, Isfahan (Khorasgan) Branch.
• Over 20 years training and 4 years of coaching
experience.
• Certified Strength & Conditioning Specialist
• From N.O.C IRAN.
• Certified in artistic gymnastic, aerobic gymnastic,
physical fitness, sport tourism guide, functional
training from NSCA & NOA of Iran and more than
tens other.
Contact Information : ihrebr@gmail.com

8. BM Project © 2020 By HamidReza Ebrahimi
References:
LOHMAN, T.G. (1989): Assessment of body composition in children. Pediatr.
Exerc. Sci. 1, p. 19−30.
MACKENZIE, B. (1997) Plyometrics.
BOMPA, T. et al. (2005) Periodization Training for Sports. 2nd ed. USA: Human
Kinetics
SCHMIDTBLEICHER, D. (1992) Training for power event. In: Komi PV (ed)
Strength and power in sport. Blackwell Scientific, London, pp 381-395
COMYNS, T. (2012) Exploding into action, Athletics Weekly, December 6 2012, p.
58-59
Gabbett TJ.: The training—injury prevention paradox: should players be training
smarter and harder?, Br J Sports Med, 50:273–280 2016.