Plyometrics: Common Mistakes and Program Design

There are tremendous benefits to be reaped from a properly administered plyometric training program. There are many factors to consider when designing and implementing a plyometric that will train your athletes to be more explosive. Understanding the science behind this type of training is paramount if you wish to maximize the benefits. Too often, coaches with good intentions, do more harm than good when using plyometric training. They might be using great exercises, but wrong sets/reps and inadequate rest. The end result is they do not get maximum benefits and the increase the risk of injury.

In the video clip below Daniel Dodd (C.S.C.S.) explains that the goals of his program are to apply the optimal amount of stress, sufficient amount of recovery time (between both exercises and sessions) and design that maximizes the training effect. He discusses several key mistakes that coaches make in the both the design and implementation of their plyometric training programs. He also talks about key factors to consider when designing a good program.

The clip is just a portion of Coach Dodd’s presentation at Glazier Athletic Performance Clinic. For information about gaining access to his Implementing Plyometrics into your Program presentation, as well as hundreds of other clinic presentations click the link Glazier Clinic Vault. If you are interested in attending a Glazier Clinic, you can click HERE to find near you.

Common Mistakes Made in Plyometric Training:

1. Lack of understanding of key scientific theories
2. Principles often overlooked at expense of added intentisty
3. Using plyometrics for conditioning. Lack of recovery reduces benefits and increases risk of injury
4. Emphasis on quality over quantity
5. Focus on force output instead of absorbing force. Over emphasis/inclusion of jumps onto boxes adn avoiding/excluding drops from boxes

Factors to Consider in Program Design

1. Need Analysis
2. Mode
3. intensity
4. Frequency
5. Duration
6. Recovery
7. Progression

Reminder that every session has a cost/benefit on the next session.