STRENGTH REQUIREMENTS FOR PLOMETRICTRAINING

It is important that a base level of strength be established before progressing into a plyometric training
program. Without this strength foundation, the body will not respond to the training effectively and the
chance of developing an injury greatly increases.

Power is essentially strength with an element of speed. It involves moving a force as quickly as possible.
In plyometric training the force produced is used to propel the body off the ground and this force is
generated mainly by the triple extension of the ankles, knees and hips. As such, a certain degree of leg
strength is essential. Moreover, the stronger the legs, the greater the force they will be capable of
producing.

Leg strength and in particular eccentric leg strength is also crucial for the landing phase, as this requires
controlled deceleration. This is especially important during multiple jumps of great height because the
player needs to immediately prepare themselves to repeat the jump upon contact with the ground.

Training for explosive power is also dependent on having great body control and posture during each
jump, and therefore requires good dynamic balance and core strength. Core strength is also important to
efficiently transfer power generated in the lower body to the limbs of the upper body.

CATEGORIES OF PLYOMETRIC EXERCISES

Plyometric exercise can be categorized in several ways depending on what factor you are investigating.
For the purpose of this book, we will categorize plyometric exercises based on the type of jump, or the
ground contact time.

TYPES OF JUMPS

Single versus Double-Leg Takeoff and Landing: Jumps can initiate from, and end in, either a double or
single-footed stance. (Single-leg jump are frequently referred to as hops) However, jumps involving
single-footed takeoffs and landings are much more strenuous (and therefore of a higher intensity) than
double-footed ones, as all the force is produced from or absorbed by one leg rather than equally
distributed over two.

Direction: Jumps or hops can occur in many directions (vertical, lateral, and horizontal), or emphasize
one direction more than others. Jumps can also involve turns of various degrees (90, 180) and therefore
the direction the player faces after landing is different from that of the starting position, unless it is a 360
degree turn.