Want to get Fast? Jump to It with Plyometrics
By Aaron Thigpen, Gamespeed Sports, August 2021
In an athletes pursuit of speed the one thing that brings the “speed -power” equation together is plyometrics (Plyo’s). Plyos can be defined as “exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power”. I encourage coaches to add these to an athletes training regiment. Below is a brief progression of how to introduce plyometrics to young athletes.
Jumps/Hops: Provide ability for vertical and horizontal projection. Two footed hops are the most basic form. When working with young athletes be sure to monitor proper take off and landing technique. They require no equipment but coaches can advance athletes to jump over and onto obstacles such as cones or boxes. Once there is proficiency athletes should move onto single footed jumps and hops.
Skipping: Adds the aspect of rhythm and coordination and starts to mimic the running action. AÂ simple progression might be no arm skipping, arm drive skipping or skipping in place as well as directional skipping. Changes in height (amplitude) can teach athletes how to apply force to the ground and effect propulsion.
Bounding: In its simplist definition means: to walk or run with leaping strides. However bounding is pretty complex and takes time to learn for most athletes, let alone master. There are numerous variations; double leg, single leg and alternating in the most general terms. For the purpose of developing young athletes simply start with alternating bounding. These can vary by emphasizing projection horizontal or vertical or by speed.
Sprinting: -yes sprinting is a plyometric and for athletes the ultimate plyometric because its directly used in sports.
Want to improve your speed, Well jump to it!
