Recommendations for Plyometrics

  • It is recommended athletes have strength training base prior to commencing a plyometric training program
  • e.g. an athlete should be able to squat 1.5 x his or her body weight before low intensity plyometric drills (e.g. squat jumps, countermovement jumps, lateral jumps, box jumps) can be performed safely without any minimal strength requirement.
  • Stability testing
    • Single leg stance 30 sec
      • eyes open
      • eyes closed
    • Single leg 25% squat 30 sec
      • eyes open
      • eyes closed
    • Single leg 50% squat 30 sec
      • eyes open
      • eyes closed

 

  • Lower extremity testing
    • power squat 60% of  individuals body weight in 5 reps in 5 seconds

 

  • Upper extremity
    • Seated chest pass
      • Men 4 kg, Women 2 kg medicine ball
      • Chest pass medicine ball as far as possible, while back stays in contact with wall
      • Men
        • Ideal 6.09 – 7.31 m (20-24 feet)
        • < 5.18m (17 feet) indicator of power weakness
      • Women
        • Ideal 5.18 – 6.4 m  (17-21 feet)
        • < 4.57m (15 feet)  indicator of power weakness

 

  • Abdominal and Lat power
    • Sit up and throw test
      • Men 4 kg, Women 2 kg medicine ball
      • Laying flat in sit up position while holding medicine ball over their head. Have them sit up and throw medicine ball as far as possible (like a throw in in soccer)
      • Men
        • Ideal 6.09 – 7.31 m (20-24 feet)
        • < 5.18m (17 feet) indicator of power weakness
      • Women
        • Ideal 5.18 – 6.4 m  (17-21 feet)
        • < 4.57m (15 feet)  indicator of power weakness