National Strength and Conditioning Association
Plyometrics and Speed Development
Position Statement
Explosive Exercises and Training
It is the position of the National Strength and Conditioning Association
that:
1. Resistance
exercises characterized by maximal or near maximal rates of force
development or by high accelerations, usually
referred to as “explosive exercises,” are effective
for enhancing physical performance.
2. Explosive exercises may be necessary for optimal physical conditioning
in some sports, particularly those involving high accelerations.
3. In keeping with the principle of specificity of training, explosive
exercises can be used to stimulate movement, velocity and acceleration
patterns of many sport movements.
4. Explosive exercises should be taught by experienced and knowledgeable
instructors.
5. When properly taught and supervised, explosive exercises do not
involve excessive risk of injury.
6. Reduction of athletic injury risks associated with participation
in sports involving high rates of forcedevelopment
or high accelerations, probably require some training with exercises
involving high rates
of force development or high accelerations.
Explosive Plyometric Exercise
1. The stretch-shortening cycle, characterized
by rapid deceleration of a mass followed almost
immediately by rapid acceleration of mass
in the opposite direction is essential in the performance
of most competitive sports, particularly those
involving running, jumping,
and rapid changes in direction.
2. A plyometric
exercise program – which trains the muscles,
connective tissue, and nervous system to effectively carry out the
stretch-shortening cycle – can improve
performance in most competitive sports.
3. A plyometric training program for athletes should
include sport-specific exercises.
4. Carefully
applied plyometric exercise programs are no more harmful than
other forms
of sport
training and competition,
and may be
necessary for safe adaptation to the rigors
of “explosive” sports.
5. Only athletes who have already achieved high
levels of strength through standard resistance
training should engage in plyometric
drills.
6. Depth jumps should only be used by a small percentage
of athletes engaged in plyometric training. As
a rule, athletes weighing over
220 lbs. should not depth jump from platforms higher
than 18 inches.
7. Plyometric drills affecting a particular muscle/joint
complex should not be performed on consecutive
days.
8. Plyometric drills should not be performed when
an athlete is fatigued. Time for complete recovery
should be allowed between plyometric exercise
sets.
9. Footwear and landing surfaces used in plyometric
drills must have good shock absorbing qualities.
10. A thorough set of warm-up exercises should
be performed before beginning a plyometric training
session. Less demanding drills should
be mastered prior to attempting more complex and
intense drills.
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National Strength and Conditioning Association
Plyometrics and Speed Development
Plyometric Guidelines and Safety Considerations
Several considerations should be made prior to
the design and implementation of a plyometric training
program. The following list may be used
as a general guideline.
A. Physical maturity Physical maturity
includes considerations of chronological age, training age, “coachability,” and
overall physical strength.
B. Recommended strength level for lower body
1. The athlete should be able to perform a parallel squat with
a minimum of 1.5 times his body weight.
2. Beginning female: The athlete should have a minimum of 6-12
months background in a structured resistance program prior to
beginning a low level plyometric program. Additional criteria
for this population includes:
• The
athlete should be able to perform a parallel squat with a minimum
of 0.50-0.75 times her body weight.
C. Recommended strength for upper body
1. Be able to perform five clap push-ups in a row.
2. Large athletes
(body weight >115 KG [254 lbs.]) should
be able to bench press their body weight.
3. Smaller
athletes (body weight <75 KG [165 lbs.])
should be able to bench press 1.5 times their weight.
4. Athletes of intermediate body weight (75 KG-115 KG) should
be able to bench press between 1.5 to 1.0 times their body weight
or graduations of these levels depending on how close they are
to each end of the spectrum.
5. Beginning female: The athlete should have a minimum of 6-12
months background in a structured resistance training program
prior to beginning a low level plyometric program. Additional
criteria for this population includes:
• The athlete should be able to perform a bench press with approximately
.50 her body weight.
D. Plyometric training starts out at low levels, gradually increasing
volume and intensity of exercises.
E. Each plyometric exercise should initially be performed once
with good technique.
1. Athlete then returns to the starting position and repeats
the exercise six to ten times per set.
2. During the first four weeks, each set of an exercise is performed
in this manner.
•
The first four weeks provides the proper preparation for the
athlete’s muscles and joints for the
additional stress of further plyometric drills.
3. As the fifth week begins, each exercise upon being performed
with good technique, will be executed in a non-stop manner with
the preceding jump providing the countermovement (stretch) for
the next jump.
F. Plyometric training begins with about 60 repetitions and can
progress to a maximum of 300.
G. After each plyometric exercise is mastered, all-out effort
is required for every repetition.
H. The landing phase of each jump should be as short as possible.
1. Time on the ground is minimized because rapid stretching results
in more forceful efforts.
2. The initial landing and take-off foot position should occur
on the forward one-half of the foot.
3. Powerful landing and depth jumps may force the heel to the
ground as force is absorbed. Easier plyometric drills will allow
the heel to remain off the surface throughout ground contact.
I. Arm action, which allows the transfer of upward momentum to
the body is vital to maximum jumping performance.
1. Each jump, except in specific circumstances, should always
emphasize upward thrusting of the arms.
J. Rest between sets should ensure almost complete recovery.
1. Rest should
be on a 1:2 or 1:3 work-to-rest ratio depending on the athlete’s
conditioning levels and needs.
2. Rest will generally be one to three minutes between sets and
exercises.
3. Plyometrics must utilize the phosphagen (ATP-PC) energy system.
K. Vary the exercises throughout the training program to prevent
boredom, increase motivation, and ensure a complete training
effect.
L. Plyometric workouts should only be done one to two times per
week due to the high intensity nature of such workouts.
M. Before progressing to the most intense type of plyometric
training, depth jump training, an athlete needs to possess a
basic level of strength to greatly reduce the likelihood of injury.
1. Minimally,
an athlete should be able to squat 1.5 times their body weight
or leg press 2 times their body weight.
2. If an athlete cannot achieve these basic strength levels,
depth jump training
should be avoided until the athlete reaches these levels.
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