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Implementing A Mechanical Model for Plyometric Progressions

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This is the slidedeck from Dr. Mike Young on how Newtonian mechanics can provide a framework for plyometric progressions. The content would be of use to coaches and athletes who regularly do plyometric or jumping exercises.

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Implementing A Mechanical Model for Plyometric Progressions

  1. 1. IMPLEMENTING A MECHANICAL MODEL FOR PLYOMETRIC PROGRESSIONS Mike Young, PhD mikeyoungphd mikeyoung
  2. 2. What if I told you that everything you’ve ever learned about plyometric progressions is wrong
  3. 3. I didn’t have a force platform and did just fine thank you
  4. 4. What was the vertical velocity?
  5. 5. The difference between Apex and Landing determines Vertical Velocity
  6. 6. NOT NECESSARILY TAKEOFF POINT
  7. 7. Relative to your highest point, was your landing point…. Lower? —-> MORE mechanical load!! Higher? —-> Less mechanical load The Same? —-> Moderate mechanical load
  8. 8. Falling from a higher height increases vertical velocity at impact In most cases, the difference between the highest and lowest point
  9. 9. Improvements in Jumping Ability will Naturally Intensify an Activity
  10. 10. Did they fall a great distance?
  11. 11. Any Forward, Backward or Lateral Movement?
  12. 12. Did they fall a great distance? What was there horizontal velocity?
  13. 13. Did they fall a great distance? How fast were they moving?
  14. 14. Did they fall a great distance? How fast were they moving? How was the collision?
  15. 15. STIFFNESS JUMPS minimal amortization. short contact.
  16. 16. STIFFNESS JUMPS minimal amortization. short contact.
  17. 17. Did they fall a great distance? How fast were they moving? Compliant or jarring?
  18. 18. Did they fall a great distance? How fast were they moving? Compliant or jarring? How was the load distributed?
  19. 19. Bilateral Loading with Temporal Offset (Skipping)
  20. 20. Bilateral Asymmetric Loading (Split / Lunge Jumps)
  21. 21. Bilateral Loading (Double Leg Jumps)
  22. 22. Unilateral (Bounding / Single Leg Hopping)
  23. 23. Anatomy, Contact & Loading
  24. 24. Each LE Limb = ~17% Total BW Lower Leg & Foot = ~6% Total BW Bodyweight Squat = ~88% BW Load on each Leg = ~44% BW Single Leg Squat = ~94% BW Load on Leg = ~94% BW
  25. 25. Impact Force is approximately double and eccentric GRF is approximately 30-50% higher
  26. 26. Single leg depth jumps are approximately half the height as their double leg equivalents
  27. 27. Bilateral Unilateral Unilateral Plyometric Loading can be MORE THAN 200% of the load of Bilateral Equivalents
  28. 28. Did they fall a great distance? How fast were they moving? Compliant or jarring? BL Temporal Offset, BL Asymmetric, BL Symmetric, Unilateral?
  29. 29. Low Mechanical Load High Mechanical Load Low Medium High Height None Slight Fast Speed Soft Firm Stiff Rigidity Bilateral (Temporal Offset) Bilateral (Asymmetric) Bilateral (Symmetric) Unilateral Landing
  30. 30. Low Drop No Movement Soft Bilateral High Drop Fast Stiff Unilateral Low Mechanical Load High Mechanical Load
  31. 31. • Height: + • Movement: - • Collision: ++ • Loading: ++(BL) Answer: Low ML
  32. 32. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni) Answer: Moderate ML
  33. 33. • Height: +++ • Movement: + • Collision: +++ • Loading: ++ (BL) Answer: High ML
  34. 34. • Height: - • Movement: - • Collision: - • Loading: ++ (BL) Answer: Low ML
  35. 35. • Height: +++ • Movement: ++ • Collision: + • Loading: + (BLT) Answer: Moderate ML
  36. 36. • Height: + • Movement: + • Collision: + • Loading: ++ (BL)Answer: Low ML
  37. 37. • Height: ++ • Movement: + • Collision: +++ • Loading: ++ (BL)Answer: Moderate ML
  38. 38. • Height: +++ • Movement: +++ • Collision: +++ • Loading: +++ (BL)Answer: High ML
  39. 39. Other Factors to Consider
  40. 40. Anyone can fall…. but can you land?
  41. 41. Considerations for Surface
  42. 42. >Mass = >Load
  43. 43. What about external loading?
  44. 44. What about assistance?
  45. 45. KNOW THE 4 QUESTIONS UNDERSTAND THE BASICS OF PROJECTILE MOTION & IMPACT CREATE A HIERARCHY BASED ON THE 4 QUESTIONS USE PLYOMETRIC HIERARCHY TO ESTABLISH YOUR ANNUAL, RTP AND LTAD PROGRESSIONS
  46. 46. THANKS TWITTER.COM/MIKEYOUNG ATHLETICLAB.COM PROFORMANCE.PRO FITFORFUTBOL.COM ELITETRACK.COM

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