The document outlines plyometric exercises intended to enhance muscle force and power through quick, powerful movements utilizing the stretch-shortening cycle. It details prerequisites such as strength, speed, and balance for athletes, emphasizing proper technique to minimize injury risk. Types of plyometrics are categorized into lower body, upper body, and trunk exercises with examples for varying intensity levels across different sports.

1. Alpesh Chandrakant Jadhav.
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3. Plyometric
• Activities that enable a muscle to reach maximal
force in the shortest possible time
• Purpose:
• Improves the Production of Muscle Force and Power
• To increase the power of subsequent movements by
using both “The natural elastic components of
muscle and tendon” and the “stretch reflex”.
• Stretching Reflex: a Muscle contraction in response
to stretching within the muscle

4. In Greek, It Literally Means:
“Increase measurement”
Plyometric = Plio (more) + Metric
(measure)
Practically Defined,
Plyometric exercise is a quick, powerful
movement using a prestretch, or
countermovement, that involves the
Stretch-Shortening Cycle

5. Stretch-Shortening Cycle
• Involves 3 distinct Phases:

6. Amortization
Phase
• There is a Delay,
between The Eccentric
and Concentric
muscle actions during
which Type Ia afferent
nerves synapse with
The Alpha Motor
Neurons in the ventral
root of the spinal cord
• The Alpha Motor
Neurons then transmit
signals to the Agonist
Muscle Group.
• Time from the end of the eccentric
phase to the initiation of the
concentric muscle action.
• Most crucial Phase in allowing
greater power production
• Its duration must be kept short

8. Prerequisites

9. Technique
• Before adding any drill to an athlete’s plyometric
program, the strength and conditioning
professional must demonstrate proper technique
to the athlete in order to maximize the drill’s
effectiveness and minimize the risk of injury.
• For lower body Plyometrics, Proper Landing
Technique is essential, to prevent injury and
improve performance.

10. Strength
• Consideration of the athlete’s level of strength is
necessary before he/she performs Plyometrics.
• For Lower Body Plyometrics, the athlete’s 1RM Squat
should be at least 1.5 times his or her body weight.
• For Upper Body Plyometrics, the Bench Press 1RM
should be at least the athlete’s body weight for larger
athletes (those weighing over 220 pounds, or 100 kg) and
at least 1.5 times the body weight for smaller athletes
(those weighing less than 220 pounds).
• An alternative measure of prerequisite Upper Body
Strength is the ability to perform “Five Clap Push-Ups”
in a row.

12. Speed
• For lower body Plyometrics, the athlete should be
able to perform five repetitions of the squat with
60% body weight in 5 seconds or less.
• To meet this speed prerequisite, participation in
sprint training and speed specific resistance
training programs is helpful.
• To satisfy the speed requirement for upper body
Plyometrics, the athlete should be able to perform
five repetitions of the bench press with 60%
body weight in 5 seconds or less.

13. BALANCE• Three balance tests
(Standing, Quarter Squat,
Double Squat)
• Each test position must be
held for 30 seconds.
• For example, an athlete
beginning plyometric training
for the first time would be
required to stand on one leg
for 30 seconds without
falling.
• An experienced athlete
beginning an advanced
plyometric training program
must maintain a single-leg
half squat for 30 seconds
without falling.

14. Physical Characteristics
• Athletes who weigh more than 220 pounds (100
kg) :
 may be at an increased risk for injury when
performing plyometric exercises.
 should avoid high-volume, high-intensity
plyometric exercises.
 Should not perform depth jumps from heights
greater than 18 inches (46 cm).

15. Types of Plyometrics
• Lower Body Plyometrics
• Upper Body Plyometrics
• Trunk Plyometrics

16. Lower Body Plyometrics
• Appropriate for games like :
Track & Field Sprinting
Soccer
Volleyball
Basketball
American Football
Baseball.

17. Low Intensity
Lower Body
Plyometric Exercises

18. Squat Jump

19. Two-Foot Ankle Hop

20. Jump and Reach

21. Medium Intensity
Lower Body
Plyometric Exercises

22. Double-Leg Tuck Jump

23. Split Squat Jump

24. Lateral Barrier Hop

25. High Intensity
Lower Body
Plyometric Exercises

26. Pike Jump

27. Cycled Split Squat Jump

28. Double-Leg Zigzag Hop

29. Upper Body Plyometrics
• Used in Sports that Require Rapid,
Powerful Upper Body Movements such as,
Baseball,
Softball,
Tennis,
Golf,
Throws in Track and Field

30. Low Intensity
Upper Body
Plyometric Exercises

31. Chest Pass

32. Two-Hand Overhead Throw

33. Medium Intensity
Upper Body
Plyometric Exercise

34. Depth Push -Up

35. Single-Arm Throw

36. High Intensity
Upper Body
Plyometric Exercises

37. POWER DROP

38. Trunk Plyometrics
45° Sit-Up

39. Bibliography
Chapter No. 16:
Plyometric
Training
Page No. 414 to
456

40. Thank You 