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Plyometric Prerequisites & Progressions Nick Newman 2016
- 1. Image: latimes.com Prerequisites and Progressions for Plyometric Training Nick Newman, MS Director of Scholastic Training, The Athletic Lab™ Author, “The Horizontal Jumps: Planning For Long Term Development” February 16, 2016
- 2. Overview ① Plyometric Prerequisites ② Plyometric Progressions ③ 5 Coaching Recommendations Image: writingfordesigners.com
- 3. Overview ① Plyometric Prerequisites ② Plyometric Progressions ③ 5 Coaching Recommendations Image: writingfordesigners.com
- 4. Plyometric Prerequisites Image: amazon.com ① Postural Correctness ② Technical Correctness ③ Strength Requirements ? ? ?
- 5. Postural Correctness Images: Nick Newman, MS
- 8. Technical Correctness RhythmFoot Strike Synchronization StabilizationPosture Images: google.com Performance
- 9. Strength Requirements ? ? ? Images: google.com
- 10. Strength Requirements ? ? ? Images: imgur.com General Body Weight Compound Exercises Postural Concentric Eccentric
- 11. Overview ① Plyometric Prerequisites ② Plyometric Progressions ③ 5 Coaching Recommendations Image: writingfordesigners.com
- 12. Phase 1: Multi-Jumps Static Multi Jumps In Place Multi Jumps Moving Multi Jumps & Pause Moving Multi Jumps Static Multi Jumps In Place Multi Jumps Moving Multi Jumps & Pause Moving Multi Jumps Image: clipartlogo.com
- 13. Phase 2: Depth Jumps Pause Depth Jumps Slow Squat Depth Jumps Fast Squat Depth Jumps Stiff Leg Depth Jumps Pause Depth Jumps Slow Squat Depth Jumps Fast Squat Depth Jumps Stiff Leg Depth Jumps Image: clipartlogo.com
- 14. Phase 3: Bounding Vertical Jumping Broad Jumping Combination Jumping Hurdle Jumping Vertical Skipping Horizontal Skipping Horizontal Bounding Combination Bounding Image: clipartlogo.com
- 15. Phase 4: Combination Methods Vertical Jump to MB Throw Broad Jump to MB Throw Depth Jump to MB Throw Multiple Jumps to MB Throw Vertical Jump to MB Throw Hop to MB Throw Depth Jump to MB Throw Multiple Hops to MB Throw Image: clipartlogo.com
- 16. Phase 5: Loaded / Resisted Methods Barbell Stiff Jumps Barbell Squat Jumps Uphill Broad Jumps Weight Vest Depth Jumps Barbell Stiff Hops Weight Vest S/L Bounds Barbell Power Skips Uphill Alternate Bounds Image: clipartlogo.com
- 17. Overview ① Plyometric Prerequisites ② Plyometric Progressions ③ 5 Coaching Recommendations Image: writingfordesigners.com
- 18. 5 Coaching Recommendations Image: lib.ncsu.edu ① Be patient with progressions ② Less is more ③ Increase intensity slowly ④ Use a wide variety of exercises ⑤ Technique over performance