Plyometric Training

for the Lower

Extremity
Rafael F. Escamilla, Ph.D., P.T., C.S.C.S.
(rescamil@csus.edu)
Plyometric Defined

Practical definition - quick powerful movement

using a pre-stretch, or countermovement, that
involves the stretch-shortening cycle in which
peak force is produced as quickly as possible.

Plyometric exercises or drills link strength with

movement speed to produce muscular POWER
History of Plyometrics

First known as “jump training” and originated in

Europe in the 1970’s

The term “plyometrics” coined by Fred Wilt, a

track and field coach.
Stretch-Shortening Cycle
Phase I - Eccentric Loading Phase (stretch of the
agonist muscle)
- Elastic energy is stored in musculotendinous unit via
the SEC and PEC.
- Muscle spindles are stimulated, evoking stretch reflex.

Phase II - Amortization or Coupling Phase (pause

between loading and unloading phases I and III)
- Ia afferent nerves synapse with alpha motor neurons.
- Alpha motor neurons transmit signals to agonist
muscle group.

Phase III - Concentric Unloading Phase (shortening of

agonist muscle fibers)
- Elastic energy is released from the SEC and PEC.
- Alpha motor neurons stimulate the agonist muscle group
Illustration of the Stretch (Myotatic, Deep
Tendon) Reflex
M The stretch-shortening cycle combines
mechanical (stored elastic energy) and
neurophysiological (reflexive component due to
stretch reflex, increased threshold of the GTO, and
enhanced neuromuscular coordination) mechanisms
and is the basis of plyometric exercise.
Bosco et al., Acta Physiol Scand, 1980, 1981
Komi, J Biomech, 2000
M If the amortization phase is too long, the
potentiating ability of stretch reflex is negated, and
stored elastic energy is dissipated as heat.

A primary goal of plyometric training is decreasing

the amortization phase.

B ecause the amortization phase increases as

training intensity increases, there is a point of
diminishing returns related to increasing the intensity
of plyometric exercise.
Escamilla, Yamashiro, Mikla et al, Comparison of three baseball-
specific six-week training programs on throwing velocity in high
school baseball players. J Strength Cond R, 2012.
(Plyometric training with Medball)

Squat to Thrust - Start Rotary Straight Arm - Start

Squat to Thrust - End Rotary Straight Arm - End

 Intensity
Intensity is associated with the loading force, and an
increase in the rate of amount of stretch will
increase intensity

Appropriate intensities are based on the ability of

the healing tissue to handle the loads and ability of
the patient to perform the activity with proper form
and technique.

Progression normally occurs from low to high

intensity
Factors Affecting Plyometric Intensity
Points of Contact – The reaction force from single-leg
plyometrics is more stressful to muscles, connective
tissue, and joints than two-leg plyometrics.

Speed – Greater speed increases intensity of drill.

Height of Drill – The higher the body’s center of

gravity, the greater the force on landing

Participant’s Weight – A greater bodyweight

increases the stress placed on the muscles,
connective tissue, and joints. External weight (e.g.,
weight vest) can be added in increase exercise
intensity.
Appropriate Plyometric Volumes (Total Work,
as a Function of Sets and Reps, Completed)
(NSCA Position Statement, NSCAJ, 1993;
Essentials of Strength Training & Conditioning,
Human Kinetics, 2000)

Plyometric Experience Beginning Volume*

Beginner (no experience) 80-100
Intermediate (some experience) 100-120
Advanced (considerable experience) 120-140

*Volume given in contacts per session. For plyometric

exercises that are done continuously, 6-12 reps (contacts) per
set is adequate for high intensity training, and 12-20 reps per
set adequate for low intensity training
 Duration and Frequency
Because plyometric drills involve maximal effort to
enhance anaerobic power, complete and adequate
recovery is required between reps, sets, and
workouts.

Typically, 48-72 hr is needed between sessions due

to higher muscle damage that occurs with high
intensity eccentric contractions.

2-4 plyometric sessions per week for 6-12 weeks is

a common duration and frequency, with higher
frequency for lower intensity training and lower
frequency for higher intensity training.
Work-Rest Ratio
(NSCA Position Statement, NSCAJ, 1993;
Essentials of Strength Training &
Conditioning, Human Kinetics, 2000)

The work:rest ratio in plyometrics is dependent on

exercise intensity and energy system used. For high
intensity exercise the ATP-PC and Glycolytic energy
systems are used, and a 1:5 to 1:10 work:rest ratio is
needed to allow adequate time to replenish these
systems and for the neuromuscular system to fully
recover. In low intensity plyometrics 1:1 or 1:2
work:rest ratios are recommended.
Strength and Speed Prerequisites
(NSCA Position Statement, NSCAJ, 1993;
Essentials of Strength Training & Conditioning,
Human Kinetics, 2000)
Due to high joint and muscle stress from plyometrics,
an adequate strength base is needed prior to initiating
high intensity plyometric exercises (these strength
and speed prerequisites are somewhat less for low to
moderate intensity plyometrics).

 For lower-body high intensity plyometrics, an

athlete’s 1 RM squat should be at least 1 times
(female) or 1.5 times (male) bodyweight, and should
be able to squat 5 reps with 60% bodyweight in 5 s or
less. Due to higher joint stresses with increased
bodyweight, heavier athletes (over 100 kg) should not
combine high intensity and high volume plyometric
training.
Balance and Age Prerequisites
(NSCA Position Statement, NSCAJ, 1993;
Essentials of Strength Training & Conditioning,
Human Kinetics, 2000)

Balance tests, which must be held for 30 s, include

double and single leg standing, quarter squat, and
half squat (listed from lesser difficulty to higher
difficulty). A standing test would be used for an
athlete who is training with beginning plyometric
exercises (e.g., jumps in place), while the quarter
and half squat tests would be used for experienced
athletes progressing to more advanced plyometric
exercises (e.g., depth jumps).

Because the epiphyseal plates have not yet closed

in prepubescent children, high intensity plyometric
exercises are contraindicated in this population.
Use of Plyometrics in Training & Rehab
Plyometrics is primarily used in the training or
rehabilitation of athletes, especially high intensity
plyometrics. However, lower intensity plyometrics
may be appropriate for other patients or clients, such
as recreational runners. Even walking has a
plyometric component to it, progressing to jogging
and then running.

Agility drills, which are plyometric in nature, should

also be implemented to enhance neuromuscular
control and specificity of training.
Lateral and forward shuffle drills
Carioca and skipping movements
Ladder drills
Use of Plyometrics in Training & Rehab
Plyometrics training studies (primarily LE) have
demonstrated an increase in athletic performance, such as
an increase in max jumping height, enhanced agility, a
decrease in sprint times, an increase in club head speed &
driving distance in golf, and enhanced running economy &
distance running performance. Lower extremity muscle
strength and neuromuscular control has also been shown
to increase, as well as a faster rate of force development.
Plyometric training enhances neuromuscular control and
decreases LE injury risk (e.g., ACL) in females (e.g.,
reduces LE valgus during jumping and landing).
Escamilla et al, J Strength Cond Res, 2012
Myer et al., Am J Sports Med & J Strength Cond Res, 2005
Hewett et al., Am J Sports Med, 1996, 1999, 2005
Clutch et al., Res Q, 1983
Fletcher & Hartwell, J Strength Cond Res, 2004
Rimmer & Sleivert, J Strength Cond Res, 2000
Spurrs et al., Eur J Appl Physiol, 2003
Fatouros et al., J Strength Cond Res, 2000
Miller et al., J Sports Sci Med, 2006
 LOWER EXTREMITY PLYOMETRICS
• Jump Training (Hewett et al, AJSM, 1996; Myer et al, AJSM, 2006)
» Jumps in Place » Scissor Jumps
» Bounding in Place » Single Leg Jumps
» Bounding for Distance » Jump Up, Down, Vert
» Jump, Jump, Vertical
» Broad Jumps (stick landing)
» Tuck Jumps
» Cone Jumps
» 180 deg jumps
» Hop, Hop, Stick
» Mattress Jumps
» Squat Jumps
After neuromuscular jump training, peak landing forces from a jump ↓
22%, knee valgus moments ↓ 50%, ham:quad peak torque ratio ↑ 15-
25%, hamstring muscle power ↑ 20-45%, vertical jump Ht ↑ 10%, max
hip adduction & ankle eversion angles ↓, & max knee flexion angle ↑
 LOWER EXTREMITY PLYOMETRICS

• Flexed landing
» “Stay flexed”

• Land soft (pretend

ground is hot)

• Dissipate ground
reaction forces
» With soft landing LE
muscles absorb 19% more
KE, with hip ext eccentric
contraction absorbing 22%
KE (Decker et al, Clin
Biom, 2003)
LOWER EXTREMITY PLYOMETRICS

After neuromuscular jump training, females had significant

increases in knee separation distances during jump take-up, pre-
landing, and landing (Noyes et al., AJSM, 2005)
Plyometric Exercise in Rehabilitation
Plyometric exercise can be used to bridge the gap
between traditional rehab exercises and sport
specific activities.

Higher intensity plyometric exercises are more sport

specific for explosive activities, such as performing
the long jump and sprints in track and field.

Lower intensity plyometric exercises are more

sport specific for less explosive activities, such as
distance running events in track and field.

Plyometric exercise usually implemented in the

return to function phase after patient can tolerate
moderate loading during traditional strengthening.
Contraindications for Plyometric
Exercises
Acute inflammation, pain, Immediate post-operative
status, and joint instability are absolute
contraindications.

Pathologies such as arthritis, bone bruise, chondral

injury, and musculotendinous injuries are relative
contraindications, depending on the ability of the
bone, joint, or tissue to tolerate the muscles forces
and joint loading generated during plyometric
exercises. A good rule of thumb is to start with
lower intensity plyometrics and progress to high
intensity plyometrics.
Specificity of Training (SAID Principle)
The key to improving athletic performance and
minimizing injury potential is specificity of training.

Plyometric movement patterns should follow sport

movement patterns.

Sport specific drills should be performed with 100%

intensity, with special attention paid to technique
and execution of the drill or exercise.
Proper Plyometric Landing Surfaces
A suspended floor, grass
field, or rubber mat are good
surfaces that possess
shock-absorbing properties.

Concrete, tile, and

hardwood floors lack shock-
absorbing properties.

Excessively thick exercise

mats (> 6 in) are not
recommended because the
amoritization phase is
extended by their use.
 Essentials of Strength Training &
Conditioning, Human Kinetics, 2000)
Lower Intensity
Drills

Moderate
Intensity Drills

Moderate
Intensity Drills

Higher
Intensity Drills
Lower-Body Plyometric Drills: Jumps in Place
Squat Jump
Lower-Body Plyometric Drills: Jumps in Place
Split Squat Jump
Lower-Body Plyometric Drills: Jumps in Place
Pike Jump
Lower-Body Plyometric Drills: Standing Jumps
Double-Leg Vertical Jump
Lower-Body Plyometric Drills: Standing Jumps
Jump Over Barrier
Lower-Body Plyometric Drills: Standing Jumps
Single-Leg Vertical Jump
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Double-Leg Hop
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Single-Leg Hop
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Lateral Barrier Hop
Lower-Body Plyometric Drills: Bounds
Power Skip
Lower-Body Plyometric Drills: Bounds
Backward Skip
Lower-Body Plyometric Drills: Bounds
Single-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: Box Drills
Alternate-Leg Push-Off
Lower-Body Plyometric Drills: Box Drills
Jump to Box
Lower-Body Plyometric Drills: Box Drills
Lateral Box Jump

Step
down
Lower-Body Plyometric Drills: Depth Jumps
Depth Jump

Step
from box

The recommended box height for safely and

effectively performing depth jumps ranges between
16-42 inches, with 30-32 inches being the norm (20-
30 inches for heavier athletes who weight >100 kg.
Lower-Body Plyometric Drills: Depth Jumps
Depth Jump With Standing Long Jump
Lower-Body Plyometric Drills: Depth Jumps
Single-Leg Depth Jump
The End!