Monday, May 05, 2008

Power Training and Plyometrics - What not to do

Today we need to address how to develop the explosive power of your players by using plyometrics.

Now, plyos are one of those touchy subjects that some people don't have a very good understanding of.

So, the first thing we have to do is get a working definition of what plyos actually are. Otherwise, we can't be sure we're doing them correctly, if at all.

Plyometrics are defined as movements that cause a rapid change from eccentric contraction (lengthening a muscle) to concentric contraction (shortening a muscle).

In fact, the very act of running fast is a plyometric activity, as it trains for the storage and release of elastic energy. And elastic energy is required for faster running.

You can develop the ability to store and release this elastic energy by having your team engage in a variety of activities such as hopping and bounding drills, box jumps, hurdle hops, medicine ball throws, etc.

But there's a catch.

These movements require a healthy degree of strength, coordination and balance.

My point?

You can't just decide that tomorrow you want to do hurdle hops or single leg bounds with your team.

Plyometrics are a SKILL that take a great deal of practice if your expectation is that players are going to do them correctly and actually get something out of it.

Ok, it's story time...

Last year I was at an area high school gymnasium helping a friend of mine while he conducted practice for the team that he coached.

On the far end of this gymnasium a football team was lined up in front of a row of 8 plyo boxes that were of various heights between 24" - 48".

So I decided to watch, hoping that I was going to see an impressive display of athleticism brought about by some coaches who had taken the time and effort to learn how and why certain activities are performed before having their football teams perform them.

Well it turns out that my wish went unfulfilled.

These football players started doing their box jumps (jumping up onto the box), then went right into depth jumps (dropping down off of the box) trying to negotiate 8 boxes of different heights.

So, like clockwork, the line of kids began to lose focus. Their form, this was already terrible, began to fall apart. This was not geared to improve their speed training at all.

Then it happened.

One young athlete, during a depth jump, landed awkwardly and began to fall forward. But instead of stopping or bailing out of the drill, he tried to jump up onto the next box.

For a number of reasons, that didn't work. He clipped the front of his toot on the box, fell over the box, and landed on the floor in a heap, clutching his leg.

The result?

The kid broke his ankle in three places.

Needless to say it wasn't pretty.

Don't let this happen to your athletes.

5 Comments:

At 10:49 PM, Blogger ninest123 Ninest said...

ninest123 16.01
ray ban sunglasses, ugg boots, polo ralph lauren outlet, longchamp outlet, oakley sunglasses, louboutin outlet, uggs on sale, oakley sunglasses, cheap oakley sunglasses, polo ralph lauren outlet, ugg boots, replica watches, nike air max, jordan shoes, prada outlet, ray ban sunglasses, ray ban sunglasses, louis vuitton outlet, louis vuitton outlet, tiffany and co, christian louboutin outlet, louis vuitton, longchamp outlet, burberry, ugg boots, oakley sunglasses, chanel handbags, michael kors, louis vuitton, ugg boots, louis vuitton, burberry outlet online, nike free, oakley sunglasses, michael kors outlet, replica watches, longchamp, michael kors outlet, louboutin, michael kors outlet, louboutin shoes, michael kors outlet, gucci outlet, tiffany jewelry, tory burch outlet, nike outlet, prada handbags, nike air max, michael kors outlet

 
At 10:53 PM, Blogger ninest123 Ninest said...

nike blazer, mulberry, coach outlet, hollister, nike air max, converse pas cher, hermes, nike trainers, vanessa bruno, abercrombie and fitch, air max, michael kors, vans pas cher, nike roshe run, replica handbags, nike air max, lacoste pas cher, true religion jeans, nike free run uk, air jordan pas cher, nike huarache, michael kors, sac longchamp, air force, true religion jeans, new balance pas cher, longchamp, nike roshe, north face, ralph lauren pas cher, longchamp pas cher, burberry, ray ban uk, louboutin pas cher, true religion outlet, timberland, nike air max, michael kors, coach purses, nike free, ray ban pas cher, hollister pas cher, sac guess, ralph lauren uk, lululemon, tn pas cher, michael kors, hogan, true religion jeans, oakley pas cher, north face

 
At 10:56 PM, Blogger ninest123 Ninest said...

ferragamo shoes, iphone 6s cases, birkin bag, mcm handbags, mont blanc, timberland boots, reebok shoes, beats by dre, asics running shoes, bottega veneta, north face outlet, p90x workout, hollister, valentino shoes, giuseppe zanotti, converse, nike air max, oakley, nfl jerseys, ipad cases, north face outlet, abercrombie and fitch, iphone 6 cases, gucci, chi flat iron, insanity workout, iphone cases, ralph lauren, nike air max, vans, iphone 6 plus cases, baseball bats, babyliss, soccer shoes, jimmy choo shoes, iphone 5s cases, mac cosmetics, lululemon, ray ban, soccer jerseys, celine handbags, herve leger, ghd, nike roshe, vans shoes, wedding dresses, hollister, new balance, iphone 6s plus cases, louboutin, instyler, s5 cases

 
At 10:58 PM, Blogger ninest123 Ninest said...

doke gabbana outlet, marc jacobs, ugg pas cher, montre pas cher, juicy couture outlet, pandora charms, canada goose outlet, hollister, moncler, moncler, swarovski crystal, ugg,ugg australia,ugg italia, karen millen, coach outlet, sac louis vuitton pas cher, converse outlet, supra shoes, pandora jewelry, moncler outlet, barbour, canada goose, canada goose, louis vuitton, canada goose, moncler, louis vuitton, swarovski, thomas sabo, pandora charms, juicy couture outlet, lancel, toms shoes, moncler, ugg,uggs,uggs canada, moncler, moncler, ugg boots uk, replica watches, links of london, canada goose outlet, louis vuitton, bottes ugg, louis vuitton, canada goose, doudoune canada goose, barbour jackets, moncler, wedding dresses, pandora jewelry, canada goose uk
ninest123 16.01

 
At 8:22 PM, Blogger Zheng junxai5 said...

zhengjx20160429
michael kors outlet
nike air force 1 white
ray ban sunglasses
michael kors outlet clearance
michael kors
michael kors handbags
polo ralph lauren
jordan 3s
rolex watches
coach factory outlet
christian louboutin outlet
adidas yeezy
louis vuitton purses
louboutin shoes
nike outlet
louis vuitton handbags
louis vuitton purses
michael kors outlet online
tods outlet store
michael kors handbags
adidas wings
louis vuitton outlet
vans sneakers
designer handbags
copy watches
oakley sunglasses wholesale
louis vuitton outlet
kobe 10
jordan concords
louis vuitton outlet
mont blanc pen
ray ban outlet
canada goose outlet
coach outlet
air force 1 trainers
toms outlet
jordan 11
ralph lauren outlet
michael kors handbags
nfl jerseys

 

Post a Comment

<< Home