PBR Weekly Blog: Power Training - Develop Explosive Power With Plyometrics

October 24, 2016

By John Vickers
Explosive Performance Academy

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Weekly Blog Rundown:

Week 1: Speed Training
Week 2: Strength Training
Week 3: Speed Training

PBR Weekly Blog: Power Training - Develop Explosive Power With Plyometrics

Plyometrics are a staple of our programming at my facility.

Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping.

The intensity (difficulty) of plyometrics vary from the age and training age of all of our athletes that come through the door. When beginning a program, an athlete must learn how to land and control their body through the motion. Early on, we are focused on landing mechanics and watching for valgus (knock knees). We are training the athletes to land with hips, knees and ankles in alignment with their butts back, bent at the knees and flat footed. Valgus puts an athlete at a high risk of non-contact ACL injuries (see below).

When performed properly, an athlete will land with proper alignment and then we can move on to more advanced movements to really increase power and force application that will translate to hitting and pitching. We have included some videos into this blog for you to view.

Depth Jumps

https://www.youtube.com/watch?v=4WjQpca9rhg&list=PLRvRa71XPOLUr9AaCWUIDJ0Rv5uvz0vzZ&index=1

We would normally perform 4 sets of 4 reps of this focusing on triple extension and proper landing mechanics.

Double Split Squat Jumps

https://www.youtube.com/watch?v=I8uQrsLXhmw&list=PLRvRa71XPOLUr9AaCWUIDJ0Rv5uvz0vzZ&index=5

Double split squat jumps would be performed for 3 or 4 sets of 3 or 4 reps per leg depending on where it is in the program. Focus would be put on triple extending the lead leg and aggressively punching the trail knee forward.

Double Leg Hurdle Bounds

https://www.youtube.com/watch?v=paVA4R17fPo&list=PLRvRa71XPOLVtZoy-BvBcWJjGQAl8-E6v&index=1

Double leg hurdle bounds would be performed for 4 sets of 6 reps and focus would be triple extension over the hurdles with knees being punched up without any lateral deviation of the legs away from the body.

Become more powerful and you will run faster, jump higher, throw harder and hit a ball further. If you have any questions about plyometric training or training in general, feel free to email me at [email protected] or visit our website at www.xplosiveperformanceacademy.com.