during the lengthening or eccentric phase will be lost. Coaches must therefore stress a quick transition
between the countermovement and taking off.

PLYOMETRIC EXERCISE TECHNIQUE AND MECHANICS

Good technique when performing plyometric exercises is extremely important, as this type of training
places a high amount of stress on the joints and ligaments of the body. As such, poor form can produce
inappropriate stress and increase the chances of injury. Good technique is also required to make the most
gains from the training. That is, teaching the muscles to produce the most forceful contraction as quickly
as possible.

During the countermovement or loading phase, the athlete lowers themselves by flexing the hips, knees
and ankles (Figure 7.2). The feet should be parallel to each other and shoulder width apart. Both arms are
simultaneously brought back (at the time of lowering) and should be straight, not bent. (Proper arm action
is essential to the success of the jump).

As previously mentioned the amortization is critical towards the success of the jump and should not be
too long.

When landing, ground contact should be on the balls of the feet. Upon contact, the ankles, knees and hips
need to sequentially flex in order to properly absorb the impact. The centre of gravity must be over the
feet, and the shoulders should be over the knees (Figure7.3).