1-Leg Linear Hurdle Hop Progression

The goal of our ‘plyometric’ program is to first teach the athlete jumping and landing skills before we progress to what most people would consider true plyometrics. We prioritize eccentric stability before we worry about power develop ➡️ we prioritize injury prevention over performance.

Phase One: To A Box

The first emphasis is learning to land, absorbing force with your muscles instead of your joints. Learning to land and eccentrically stabilize yourself is critical when reducing potential injuries.

Phase Two: Over Hurdle with a Stick

Hops over a hurdle now adds gravity to the equation making the eccentric demand more challenging as the body gains acceleration on the way down.

Phase Three: Over Hurdle with a Mini-Bounce

Adding a mini-bounce now places an emphasis on switching from a stable eccentric landing to a more explosive concentric action. This also begins to prep an athlete for a continuous hurdle hop.

Phase Four: Continuous Over Hurdle

Finally we perform what looks like more of a traditional plyometric. The athlete now tries to minimize the time spent on the ground, training the more explosive and elastic qualities.

The Importance of In-Season Strength Training

Anyone that has spent a day as a strength and conditioning coach knows very well that in-season training is not high on the list of things to do for both athletes and sport coaches. In-season the strength coach becomes the dentist, someone that no one wants to go see.

In addition to this, during the season athletes seem to always be sore. They spend a lot of time at practice. They travel a lot. School work is starting to pile up. Stress is accumulating from many other places then the weight room.

I get it – they have a lot of demands placed on them and spending 45-60 minutes in the weight room a couple times a week isn’t their idea of time well spent.

To be honest, in-season training is probably undervalued by athletes and sport coaches. Whether they like it or not, in-season training is incredibly important for injury prevention. It’s a necessary evil.

This all begs the question, how should you program in-season? As a strength coach, how should you approach in-season training? Here are a few guidelines to keep in mind.

Keep Pounding the Basics

Don’t ditch your big rocks in-season. Continue to bench, continue to do your chin-ups, continue hitting their legs hard, and keep progressing your core training. Whatever you believe in, keep believing in it during the in-season. The exercises shouldn’t change, and in most cases, your big rocks should always be your big rocks.

High Intensity, Low Volume

The volume, however, should change. Whatever your big rocks are, limit the amount of sets the athlete is performing but make sure the athletes hit 1-3 heavy sets on those exercises. For example, if you are benching 1-2 warm up sets followed by 1-3 heavy sets is all you need. Believe it or not, this is more then enough to keep your athletes strong and potentially gain a little bit of strength if possible in-season. After warming up, two hard and heavy sets is probably all you really need.

Understand the Athletic Demands Placed on the Athlete

You have to understand the cost of doing business for the specific athletes/sports that you are working with. You need to understand the demands that the sport is requiring of the athlete. For example, if you are working with a jumping athlete (basketball, volleyball, ect.) you would be wise to limit the amount of jumping (maybe more specifically landing) you perform with them in-season. The reality is, they are probably (definitely) doing too much of it as it is through practice and games. Additionally, exercises like hang clean/snatch (and others) may do as much harm as they do good because of the continued pounding on their joints. Does this mean you eliminate these exercises from you program? No, but keep them short and sweet. Additionally, I am a firm believer that Kettlebell Swings are an extremely underrated in-season exercise. They are great for horizontal force production with very little if any pounding on the joints. It’s important to understand who you are working with and program accordingly.

Spend Ample Time on Mobility and/or Tissue Quality

Not stretching is a bad idea. Whatever the sport is there is a good chance that athletes are repeating the same motion over and over again. A perfect example of this is an ice hockey player – they perform the same motion, skating, over and over and over again. As a strength coach you need to spend time trying to balance out what they are doing by attacking it with mobility and tissue quality. Stretching is always time well spent.

“You stretch today to prevent injuries in the future.” – Mike Boyle

Don’t Let Them Get Sore

If your want to lose both your athletes and your sport coach, have your athletes wake up sore the days following their in-season training. When progressing from one exercise to another you have to expect a little bit of soreness, but keep it to as little as possible. The last thing a sport coach wants to hear when they are trying to win games is that their athletes are sore because of their in-season strength program. Cut out isometric and eccentric work, it’s not the time or the place. As previously mentioned, limit the amount of volume by cutting back on the amount of sets performed. They need to still work otherwise you potentially lose strength, but make sure they aren’t sore because of it. In-season may also not be the time to introduce a new exercise, it’s a recipe for being sore the following days.

Don’t Look at the In-Season as a Maintenance Phase

One of the biggest mistakes a strength coach make is looking at the in-season phase as a maintenance phase. Even with the lower volume, with less time spent in the weight room, you need to still be focusing on getting stronger. For example, if you are working with men’s ice hockey and a freshman comes to school with a 135lb bench press, the last thing I would want to do is ‘maintain’ that number throughout the season – the athlete needs to get stronger. Furthermore, if your entire team is losing a certain percentage of their strength in-season it will take you a period of time in the off-season just to get back to square one. Losing strength in-season is the worst case scenario.

Hope that helps!

Random Thoughts: November Edition

Every month I try to put out a post with 10 or so random thoughts in regards to strength and conditioning. Here is the November edition.

1. “If you are bigger and stronger but gave up movement integrity to get there, you’ll end up hurt.” Gray Cook

2. When you are a young coach, don’t worry about what teams you work with, just do a great job with those teams. Worry more about proving your worth and making yourself valuable. Good things will eventually come.

3. There is a strong correlation between the quality of the demo you perform as a coach and how well an athlete performs an exercise. The better you demo, the better they’ll perform the lift. Additionally, it is fair to think that most everyone could demo more.

4. Don’t always fall into sagittal plane exercises. Athletes need more to truly be successful. Get them into the frontal and transverse planes in some way.

5. “Three people that scare me. One, the old fashion guy. Two, the lack of science knowledge guy. Three, the guy who does it the way he did as a player.” Buddy Morris

6. Culture is everything and should be the number one thing you are trying to develop as a leader.

7. Overtraining = injured. Sometimes less is more, especially in-season.

8. Over the course of 12-16 weeks most athletes would benefit from an eccentric or isometric phase in their strength work. Its extremely important for an athlete to be strong more then just concentrically to be successful at their sport and in order for them to stay healthy.

9. A well progressed plyometric program and a well progressed med ball program are huge for athletes. They are both a great way to develop bodyweight/lighter implement power. They are both great for developing power outside of the sagittal plane. Most importantly, they are both huge for injury prevention when progressed well and intelligently.

10. “No one will admit it, but we are hurting more people then every before in the weight room.” Dr. John Rusin. Amen.

Progressions: Hurdle Jump

“We must learn to jump off the ground and properly land on the ground before we attempt to minimize the time spent on the ground.” – Mike Boyle

Most strength programs do a great job at training acceleration through speed work, traditional plyo’s and Olympic lifting, but don’t put the same amount of time and focus on deceleration even though we know deceleration (or the inability to) is typically an underlying cause in most non-contact injuries like an ACL.

One major key to developing more resilient and durable athletes is having a well planned and laid out plyometric progressions that teaches an athlete both jumping and landing skills before getting into what most would consider traditional plyometrics. Doing otherwise might develop an athlete that can jump out of the gym but is at an injury risk due to being unable to absorb force properly.

Our typical Hurdle Jump progression looks like this:

1: Box Jump: The first thing we want to teach someone is to jump and land quietly without any type of reactive component. The athlete should be able to jump and land from the same position. If you can’t do this, you aren’t ready for any of the next steps. If you skip this step you are basically asking to get hurt.

2: Hurdle Jump w/ Stick: A great way to teach an athlete to accept force and land with proper landing mechanics by simply adding the landing from our box jump. It’s extremely important to learn to develop eccentric strength and stability. The goal is to land soft and absorb the ground.

3: Hurdle Jump w/ a mini-bounce: We finally add a reactive portion to the jumping with a mini-bounce. This allows a short contact time with the ground but still not a true traditional plyometric.

4: Continuous Hurdle Jump: Finally what most people would think of as traditional plyometrics. The goal now is to minimize the time spent on the ground while maintaining proper landing mechanics as well as landing quietly.

Don’t be in a rush to get through the progressions so you can get to the most sexy jumping. Build the foundation that will lead to long term success.