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.