GROUND CONTACT TIME

Short Response: Short response jumps are characterized by quick movements. The foot contact with the
ground is fast and lite, and the loading or eccentric phase is therefore very short. This type of jump
usually has a smaller displacement in comparison to jumps with longer ground contact times. Multiple
jumps usually have short response times.

Long Response: In long response jumps, the contact with the ground and therefore the eccentric phase is
a little longer. This increases the load or elastic energy in the muscles and therefore allows for a more
forceful contraction. Bounding or standing jumps are examples of long response jumps.

Very Long Response: These are jumps characterized by much slower movements and a very long
ground contact time. They are usually very high in intensity. Depth jumps are a good example of very
long response jumps.

(The exercises in this book will not include bounding or depth jumps)

PLYOMETRIC PROGRAM DESIGN AND PROGRESSION

As was the case with strength training, there are many variables to consider when designing your
plyometric program. These variables include: sets, repetitions, rest period, volume, and intensity level. Of
these, intensity level is considered the most important as it affects how you prescribe the other variables.
Plyometric training exercises can be categorized into 3 main intensity levels: i) low intensity, such as
standing vertical jumps; ii) intermediate intensity, such as multiple lateral jumps; and iii) high intensity,
such as depth jumps or single-legged lateral hops. A major point to note is: as you increase the intensity
level of the exercise, you must decrease the volume.

As previously mentioned, plyometric training should only be incorporated into your training sessions
after a base level of strength has been established. In terms of phase of the training year, a good starting
point tends to be the 2nd half of the off-season. At this point, all exercises should be low-intensity. Start
with 2 or 3 exercises (2 to 3 sets with 8 repetitions per set), for the first few weeks. You can then progress
to more intense exercises after the players have developed proper jumping and landing technique, and
their bodies have adjusted to this new form of training. At the end of the off-season, the players should be
performing exercises predominantly of an intermediate intensity level. You can still have them perform 2
to 3 exercises with 2 to 3 sets each, but the number of repetitions should not exceed 6 or 7.

A major priority of the pre-season is developing explosive power and transferring that to improvements
in speed and agility. Plyometric training should therefore be a fundamental part of the pre-season training
program. Players should reach their peak power capabilities by the end of this training phase. At this
point, the majority of exercises should fall under the intermediate or high-intensity categories. Remember,
as you increase intensity, you must decrease the volume.