Plyometrics

The word plyometrics is actually a derivation from

the Greek words plythein or plyo, which means to
increase and metric, which means to measure.
Consequently, the purpose of plyometrics may be
thought of as “to increase the measurement”
Phases of plyometrics
Plyometric training utilizes the stretch‐shortening
cycle (SSC) by using a lengthening movement
(eccentric) which is quickly followed by a shortening
movement (concentric).
 Eccentric Pre‐Stretch

The eccentric pre‐stretch phase of a plyometric

activity stretches the muscle spindle of the muscle‐
tendon unit and the non‐contractile tissue within the
muscle. Several researchers have demonstrated this
eccentric pre‐stretch will enhance the resultant
concentric muscle contraction.
 Amortization Phase
The term amortization has been developed to
describe the time from the cessation of the eccentric
pre‐stretch to the onset of the concentric muscle
action. 
This phase is the key to the performance of
plyometrics, because the shorter the amortization
phase the more effective and powerful is the
plyometric movement because the stored energy is
used efficiently in the transition.
 Concentric Shortening Phase
The concentric phase can also be referred to as the
resultant power production performance phase. This
phase has also been known as the enhancement
phase of plyometrics.
Training Variables
 Neuromuscular overload
It usually takes the form of a rapid change in direction of
limb or entire body without external loads. The amount of
work done in repetitions, sets, and ROM contribute to the
neuromuscular overload
 Temporal overload: timing

The temporal overload is to keep the rebound time as short

as possible as it allows active force transmission from
eccentric pre stretch to concentric power performance
phase of plyometric movement.
 Intensity

In plyometrics the type of exercise performed controls

the intensity. Some activities such as bilateral jumping to
a box is lower level plyometrics and single leg jumps
from a box are intense.
 Volume

In this, volume is measured by calculating the load,

counting the number of repetitions and sets (specific
activity such as number of throws and jumps)
 Frequency

It is the number of exercise sessions that take pace

during training or rehabilitation phase.
 Recovery

As the intense loads are placed on the body with

plyometric training longer recovery periods between sets
may be appropriate usually about 48-72 hours between
exercise bouts.
 Specificity

It is designed dependent upon the athletes sport and

position to enhance the specific goals of the program.
Contraindications
The most significant contraindication is when the
athlete does not foundational strength or the training
base upon which the plyometric program is built.
Lower extremity
Many authors have demonstrated that plyometric
training improves maximum vertical jump height. It
includes various jump training programs ranging
from 6 to 24 weeks.
Some of the training tests to measure the improved
vertical jump height such as squat jumps
Squat jumps
Split squat jumps
Lateral bounding
Jumping to box
Depth jumps
Pre requisites
 The athlete must have an adequate strength base to
safely perform higher level exercises.
 It includes full ROM, foundation strength ,
endurance and neuromuscular control to properly
perform plyometric exercise
 Ability to perform a 30 sec single limb stance with
eyes open and closed has been recommended by
voight and trippet before starting lower limb
plyometric exercises.
Beginner Intermediate Advanced

Squat jumps Jump and reach Depth jumps

Split squat jumps Jumping to box Box jumps

In place jumps Medial and lateral Squat depth jumps

jumps

Lateral bounding Anterior and

posterior jumps
Upper extremity
Criteria
Patient must not have any pain from the site of injury
or surgery.
The swelling must be absent or minimal.
The ROM should be within normal limits.
Muscles should be 4/5 involved in surgery and 5/5
for synergistic muscles
When beginning an upper extremity plyometric
following an injury or surgery patient must meet the
criteria to initiate the program.
Plyometrics to be performed in limited ROM
working on power development without
compromising healing tissues
Limited range of motion (short‐arc exercises) using a
bolster
Full range of motion (full‐arc exercises) with
patients arm off the side of the table
UE Plyometric exercises can be performed in both
the closed kinetic chain (CKC) and open kinetic
chain (OKC) positions of the UE. For example, CKC
UE plyos can be initiated in a partial weight bearing
position by performing wall plyo push‐ups and then
progressed to full weight bearing plyo push‐ups.
Closed kinetic chain (CKC) exercises‐wall plyo push‐ups
Closed kinetic chain (CKC) exercises‐plyo push‐ups
Wall dribbling
Chest Pass
THANK YOU
Reference
CURRENT CONCEPTS OF PLYOMETRIC EXER
CISE
George Davies, Bryan L. Riemann, Robert Manske
Int J Sports Phys Ther. 2015 Nov; 10(6): 760–786