Plyometrics, or 'plyos', are high-intensity exercises designed to enhance speed, power, and athletic performance through explosive movements. Effective plyometric training requires consideration of factors such as age, body weight, and technique, with a focus on safe execution and recovery. Proper program design and periodization are essential for maximizing benefits and minimizing injury risk.

1. PREPARED BY: PRIYANKA

2. plyometrics
Plyometrics, or "plyos" for short, are a type of exercise
designed to produce fast and powerful movements. They
are generally used by athletes to improve performance in
sports, especially those that involve speed, quickness and
power.
In addition, it is possible to find plyometrics used in the
fitness field, but to a much lesser degree
 Thus, plyometric exercises use explosive, fast-acting
movements to develop muscular power and to improve
overall speed. In other words, it's exercise that allows
muscles to exert maximum force in the shortest amount of
time possible.

3. Plyometrics

4. Goals of Plyometrics
Decrease amount of time required
between the eccentric m. contraction &
the initiation of the overcoming
concentric contraction
Normal physiological movement rarely
begins from a static starting position, but
is usually preceded by an eccentric pre-
stretch

5. Plyometric exercises
are specialised, high intensity training techniques
used to develop athletic power (strength and speed).
Plyometric training involves high-intensity, explosive
muscular contractions that invoke the stretch reflex
(stretching the muscle before it contracts so that it
contracts with greater force).
The most common plyometric exercises include hops,
jumps and bounding movements.
One popular plyometric exercise is jumping off a box
and rebounding off the floor and onto another, higher
box. These exercises typically increase speed and
strength and build power.
(and any impact exercise) can increase the risk of
injury if you don’t follow certain safety precaution.

6. Plyometrics
Exercise

7. Plyometric Effectiveness
Important factors in ↑ strength & power output
Development of neuromuscular responses to stresses applied
 GTOs thresholds are raised to permit more stretch
↑ neuromuscular coordination
 As speed ↑ & activity is performed more accurately, the strength to
perform is improved. Energy & movement are not wasted on
ineffective activity. Better coordination permits greater power
production
When speed & coordination of activity is improved, greater
power can be produced
RATE of stretch is more important than AMOUNT of stretch

8. Program Design
Consider age, body weight, competitive level, surface, footwear, proper
technique, progression, & goals when developing a program
Direction of Body Movement
 Horizontal body movement is less stressful than vertical movement
 Dependent upon weight of athlete & technical proficiency
demonstrated during jumps
Weight of Athlete
 The heavier the athlete, the greater the training demand placed on the
athlete
Speed of Execution of Exercise
 ↑ speed of execution on exercises raises the training demand on the
individual
External Load
 Adding an external load can significantly ↑ the training demand
 Do not raise the load to a level that will significantly slow the speed of
movement

9. Program DesignIntensity
 Amount of effort exerted
 Progress from simple to complex activities
 Adding external weight or raising box height increases intensity
Volume
 Amount of work performed during one session
 Total # of foot contacts in one session
 Beginners – 75-100 foot contacts/session
 Advanced – 200-250 foot contacts/session
Frequency
 Optimum frequency is suggested that 48-72 hours of rest are necessary
for full recovery.
 RECOVERY
 Rest time between exercise sets.
 Power training-work rest ratio 1:3 to 1:4
 Endurance training 1:1 or 1:2 ratio

10. Classification of Individuals
Beginner
Intermediate
Advanced
Now you can begin to develop and initiate a program
EQUIPMENTS
Cones
Boxes
Hurdles
Medicines balls
Tubing

11. Success of a Program
Depends on how well the training variables are:
Controlled – be flexible & listen to body
Modified
Manipulated
In general, as intensity of exercise increases, volume is
decreased (& vice versa)
Should follow a periodization period
4 phases of year-round periodization
 Competitive season, Postseason training, Preparation phase,
Transitional phase
Plyometrics should be performed in latter stages of
preparation phase & during transitional phase for optimal
results 7 safety

12. Safety Tips
Plyometrics are recommended only for well-
conditioned athletes
You should have high levels of leg strength prior to
performing plyometrics
Warm up thoroughly before starting plyometrics
Start slowly with small jumps and gradually build up
Land softly to absorb shock
Allow plenty of rest between plyometric workouts
Stop immediately if you feel any pain in your joints
Use footwear with plenty of cushioning
Perform plyometrics on soft or cushioned surfaces
only

13. Benefits of a Plyometric Training
Individual should
Be well conditioned with sufficient strength &
endurance
Exhibit athletic abilities
Exhibit coordination & proprioceptive abilities
Free of pain from any injury or condition
Plyometrics are not designed to be an exclusive
training program

14. Guidelines for Plyometric
Training
Activities should be progressive in nature
Volume & intensity can be modified by:
Increase # of exercises, increase # of reps & set, decrease rest
period between sets
Sessions should be conducted no more than 3 times weekly
in the preseason phase of training (volume should prevail).
During competitive season, frequency should be reduced to
twice weekly with intensity more important
Test dynamically to provide progression & motivational
feedback
The KEY element in execution of proper technique is the
eccentric or landing phase

15. Plyometrics in Rehabilitation
Clinical plyometrics can be categorized according to
the loads applied to the healing tissue
Medial/lateral loading
Rotational loading
Shock absorption/deceleration loading
Plyometrics can be further categorized into
In-place activities
Dynamic distance drills
Depth jumping
 Simple jumping drills (bilateral) → hopping drills (unilateral)

16. PERIODISATION
Periodisation is the systematic
formulation of sports training for
achieving top form in a
competition at a definite time.

17. OBJECTIVES OF PERIODISATION
•to prepare the athlete for achievement of an optimal
improvement in performance
•to prepare the athlete for a definite climax to the
competition season
•to prepare the athlete for the main competitions
associated with that climax.
• to aid recovery from injury, illness or a particularly
stressful training year.
Continue……..

18. TYPES OF PERIODISATION
Single periodisation
When there is only one macro-cycle in one year it is
called single periodisation.
Multiple periodisation
In case there is more than one micro-cycle in a
training year , it is called multiple periodisation. Most
common types of multiple periodisation are double
periodisation and triple periodisation.

19. BENEFITS OF
PERIODISATION
•Good practice in less time.
•Well managed training.
•Less of work load.Good and satisfactory
results.
•Improve the skill and state of trainee.