Plyometric
Incorporating plyometric sessions into your training plan and physical preparation is essential for optimal performance.
Plyometrics refers to a set of training methods that exploit the Stretch-Shortening Cycle (SSC) of the muscle–tendon units.
It is based on the rapid sequence of an eccentric phase (stretch under tension), a transition or amortization phase (isometric), and a concentric phase (active shortening), allowing for the maximization of mechanical power output by the muscle.
This type of training aims to optimize neuromuscular efficiency by improving muscle–tendon stiffness, the rate of force development (RFD), and inter- and intramuscular coordination.
Physiological and Neuromechanical Mechanisms
Series Elastic Component (Tendinous Component) :
During the eccentric phase, part of the mechanical energy is stored as elastic potential energy within the tendinous structures (such as the Achilles tendon and aponeuroses).
This energy is then released during the concentric phase, provided that the amortization phase lasts less than 200 milliseconds, thereby minimizing energy loss as heat.
Reflex Component :
A rapid stretch activates the muscle spindles, triggering a myotatic reflex (via Ia afferent fibers) that enhances the agonist muscle contraction.
At the same time, inhibition of the antagonist muscles through Renshaw interneurons further improves contraction speed and efficiency.
Chronic Training Adaptation :
- Increased tendon stiffness → improved force transmission
- Optimized motor unit recruitment and firing frequency
- Reduced ground contact time
- Enhanced muscular synchronization and motor control
Goals of Strength & Conditioning
Development of maximal mechanical power (Pmax) and rate of force development (RFD)
Improvement of muscle contraction speed and neuromuscular reactivity
Transfer of maximal concentric strength to explosive sport-specific actions (sprinting, jumping, change of direction, striking, etc.)
Enhancement of dynamic stability and functional proprioception
Plyometric Exercises
Lower Body :
Vertical Jumps: squat jumps, countermovement jumps (CMJ), drop jumps (DJ)
Horizontal Jumps: alternate bounds, bounding strides, multiple jumps
Reactive Plyometrics: low hurdles, quick rebounds, short ground contacts
Directional Plyometrics: footwork changes, lateral movements, agility drills
Upper Body :
Plyometric Push-Ups, Clapping Push-Ups
Medicine Ball Throws — forward, lateral, and rotational
Training Methodology and Program Design
Prerequisites :
- Sufficient relative strength (typically ≥ 1.5 × body weight in the squat)
- Technical mastery of landing mechanics (aligned triple flexion–extension)
- No joint limitations or tendinous pathologie
Training Progression :
- Acculturation Phase: low intensity, bipodal jumps, soft surfaces
- Development Phase: increased intensity and height, introduction of directional constraints
- Specific Phase: integration into sport-specific movements (sprinting, striking, jumping, etc.)
Training Volume and Intensity :
- Beginner: 60–80 contacts per session
- Intermediate: 100–120
- Advanced: 120–150
Training density should remain low to ensure maximal execution quality (inter-set recovery: 2–4 minutes).
Training Frequency and Recovery :
- 1 to 2 sessions per week, depending on the athlete’s level and overall training load.
- Inter-session recovery: 48–72 hours minimum to allow for neuromuscular restoration.
Integration into Strength & Conditioning
Plyometric training is integrated during the conversion phase, where maximal strength is transferred into power — typically following a maximal strength development cycle.
Its use is most effective when combined with heavy concentric strength work, following the principles of complex training.
Example :
Heavy squat set (85–90% 1RM)
Rest: 3–4 minutes
Drop jumps or countermovement jumps (CMJ) → Post-Activation Potentiation (PAP) effect
Key Points
Maintain flawless technique (alignment, eccentric control, core stability)
Avoid excessive training volume → risk of tendinous overload (Achilles, patellar)
Respect the principle of progressive mechanical loading
Adjust jump height and frequency according to ground contact time and athlete profile (force-dominant vs speed-dominant)
