A-Z of Program Design: Plyometric Training

A-Z of Program Design: Plyometric Training

The ability to produce large power outputs and rapid rate of force development is paramount in sports. Plyometric training is an effective form of power-based training, improving an athlete's ability to rapidly store and recoil elastic energy within the musculotendinous unit, perform explosive movements and run with greater running economy. 

However, several factors need to be considered when implementing plyometric training including exercise selection, plyometric prerequisites, plyometric progressions, and ensuring the biomechanical demands of the sport are replicated. Therefore, the aim of this short bite-sized course is to provide coaches with a greater level of clarity on the correct periodisation and programming of plyometric training.

Over four modules, the concepts of plyometric exercise selection, plyometric training categories including concentric dominant, tendon compliance and tendon stiffness plyometrics, a mesocycle design, micro-cycle design, the periodisation of plyometrics using a linear and undulating model are all explained, with working examples provided in real-world coaching practice. Plyometric training to improve horizontal, vertical, multi-directional and throwing / striking performance are all explored.

Learning Outcomes

At the completion of this course, you will be able to:

• Explain the origins of plyometric training 
• Describe the stretch-shortening cycle, series elastic component, stretch reflex and other plyometric training mechanisms
• Describe the different plyometric types including concentric dominance, tendon compliance or tendon stiffness 
• Explain the relationship between tendon stiffness and running economy 
• Design plyometric programs for improving horizontal and vertical propulsion
• Design plyometric programs for improving change of direction performance  
• Design plyometrics for improving for striking/throwing performance
• Implementing linear, undulating and concurrent plyometric periodisation

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