Practical applications of plyometric training

1. Want to Jump High(er)?
Individualized Plyometric Training – Practical Applications
Domen Bremec, M.Sc. Sport Science
SuperTrening Sport Performance Centre, Celje, Slovenia

2. Introduction
• Limited time to develop force = ability; to rapidly develop force = paramount importance,
• Performance enhancement: plyometric exercise = integral part of the programme,
• Game, tech & science evolution in sports: win => high levels of force, power, and velocity
during ballistic movements such as sprints, changes of direction, or jumps,
• Term plyometrics or shock method: a method of mechanical shock stimulation to force the
muscle to produce as much tension as possible.
• Verkhoshansky still favours the use of the term 'shock method' instead of 'plyometrics' to
distinguish between naturally occurring plyometric actions and the training modality.
• Plyometric training: training system made to develop speed-strength qualities in
particular (not all jumping is plyometrics!!!)

3. Background
• Plyo/Shock Method: impulsive action of minimal duration  end of the eccentric (braking)
phase and initiation of the concentric (acceleration) phase,
• Brief explosive isometric and eccentric-isometric phase  preceding the release of elastic
energy (in tendons & other components of the serial elastic component (SEC) of the muscle complex
during the eccentric deceleration phase)
• Coupling of ECC & CON muscle actions  stretch-shortening cycle (SSC), if coupling phase
more than 150ms = ordinary jumping, not classic plyometrics (red hot surface) (Komi, 2000,
Norman and Komi, 1979, Komi, 2008),
• Plyometric training interventions  neural & muscular adaptations = enhanced SSC
function and consequently enhanced athletic performance (Markovic and Mikulic, 2010),

4. Plyometric Continuum
Low Intensity High Intensity
Simple Complex
Extensive Intensive
5 SHOCK METHOD
Depth Jump 3-Hop for Distance
4 CONTINUOUS JUMPS
Mini Hurdle Hop Cont. Hurdle Jump
3 JUMP INTEGRATION
Broad Jump Singe Hurdle Jump
2 CONCENTRIC DEVELOPMENT
Sit-to-Box Jumps (BLUL) Squat Jumps (BLUL)
1 ECCENTRIC ABSORPTION
Tall to Short Landings (BLUL) Altitude Landings (BLUL)
Lachlan Wilmot, 2018.

5. Force-velocity Profiling
• F-v profile (FVP): combination of force and velocity mechanical outputs - theoretical maximal force
(F0) to the theoretical velocity (v0) capabilities  optimal FVP for each individual = maximal
performance (Morin & Samozino 2016),
• Jump FVP: 1+4 loaded vertical jumps (squat jump – SJ)  i.e. unloaded, 20, 40, 60, 80kg

6. Reactive Strength Index (RSI)
• RSI: Reactive strength assesed through RSI testing (jump height:ground contact time (GCT) ratio) 
RSI is calculated by dividing the height jumped by the time in contact with the ground before take-off
(Flanagan et al., 2008)
• RSI definition: Young (1995) - an individual’s ability to change quickly from an eccentric to concentric
contraction and can be considered as a measure of ‘‘explosiveness.’’ Explosiveness is a coaching term
that describes an athlete’s ability to develop maximal forces in minimal time.
• RSI Tests:
DJ-RSI
• Most time consuming,
• High intensity of the test,
• For Strength/Power
analysis (deep analysis
needed),
• Large depth of data.
RBJ
• Less time consuming,
• Intensity individualised by
the athlete,
• Useful for teams & novice
athletes,
• Low depth of data.
10/5 Test
• Least time consuming,
• Intensity individualised by
the athlete,
• Running based/repeat
SSC athletes,
• Moderate depth of data.

7. 10/5 RSI Test
• RSI 10/5:

8. Take Home Messages
• Start with basics & strong foundation!
• Progress accordingly  plan based on the development of the athlete!
• 1.5xBW SQ is not neccessary to start with jump training and special plyometrics!
• Frequent testing: MyJump2 App (iOS, Android), affordable jump mats (ChronoJump,
JustJump, etc.), video analysis;

9. Thank you!
• Contact can be made via:
 eMail: domen@supertrening.si
 Facebook: Domen Bremec
 Instagram: @domenbremec
 Twitter: @domen32bremec
• Whole paper available on Research Gate: Practical applications of an optimized plyometric
training – an overview @ RG
• Paper on Resisted Sprinting: Very Heavy Resisted Sprinting: A Better Way to Improve
Acceleration? @ RG
• RS in a Journal => Hopefully SOON!