Guidelines for the Implementation of Plyometric Training

In “Guidelines for the Implementation of Plyometric Training”, and article by Dan Pfaff, he really breaks down plyomectrics (aka “Jump Training”).  Pfaff explains how plyometrics train the athlete “to react to stresses similar to those encountered in event specific conditions”.  He also explains  how “most physiologists feel that the rate of pre stretch is far more important than the magnitude of the stretch.  A “Key concept” of this article is that “Random use of jump training can be counterproductive and often lead to injury”.  Like with anything, plyometrics must be programmed in carefully and fit in with the current goals of the athlete.  This article gives the amount of plyometrics that can be added into a periodized program during a selected phase.  Example:  You can do 150-250 total contacts of “Multi Jumps” in the preparation phase, but only 80-100 contacts during the competitive phase.  Since these movements are mimicking the sport actions, doing them in the competitive season will exhaust or injure the athlete.

            These things are really important to know as a strength coach.  The guidelines for strength, hypertrophy and endurance are always in our face, but we rarely get exposed to plyometrics guidelines.  If plyometrics are going to be used in our programs, we need to be able to program them into our plan in a safe and effective manner.  Previous to this article, I had very little knowledge on volumes for plyometrics.