Plyometric Drills
Moderator: George Payan
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Guest
Plyometric Drills
I am getting ready to start coaching a high school team. I am very knowledgeable about the distance events. But i was just trying to find out some drills that the sprinters and hurdlers could do to inc their strength and form.
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Plyometrics for Sprinters
Guidelines to follow with plyometrics:
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced two times per week in the beginning of conditioning on hard days not on recovery days. Increase to three times per week when the athletes have learned the proper technique during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometrics workout:
Six cones or mini hurdles three feet apart for weak athletes and at least 12" high to jump over. Stronger athletes you can start four feet apart and you can increase the distance in shorter increments. Increase the height from 12" to 18" to 24" to 30"
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced two times per week in the beginning of conditioning on hard days not on recovery days. Increase to three times per week when the athletes have learned the proper technique during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometrics workout:
Six cones or mini hurdles three feet apart for weak athletes and at least 12" high to jump over. Stronger athletes you can start four feet apart and you can increase the distance in shorter increments. Increase the height from 12" to 18" to 24" to 30"
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.