A Sample of a Plyometric Training Unit

The application of plyometrics to a training programme could present problems. Over the years I have come to realise that the number of contacts with the ground in any ONE training unit should not exceed 150. I have done sessions where I have gone above this figure but have noticed a loss of form and body posture.

Plyometrics are meant to target the fast-twitch fibres so once the movements appear to be slower and laboured then those type of fibres are exhausted. I ask the jumper once he/she feels the movemenmts becoming laboured and slow to finish the exercise there and then.

This film clip demonstrates a young heptahlete doing her first ever structured plyometric session. She is only demonstrating a few repetitions of each of the selected exercises but her overall floor contacts is approximately 150.

Some of the exercises require an element of skill. Serita shows a slight in-balance in some of them but after a few sessions she will improve. I will monitor the early sessions and keep reminding her of the plyometric principles that underpin this strength regime.


For more information log on to www.longjumping.co.uk
NIgel Lewis: Senior UKA Jumps and Combined Events Coach
email; nigel.lewis2a@virgin.net

PS: I have written a 40 page Plyometric Manual which can be purchaed from my website www.longjumping.co.uk

Category:

Sports

Tags:

• plyometrics
• plyometric training
• long jump
• long jumping