an athlete really wants to reach full potential, they must be able to convert their strength into power. Power is defined as the ability of the neuro-muscular system to create a force rapidly. In its simplest term, power = strength + speed

• Strength– the maximal amount of force a muscle can generate under a given set of conditions
• Speed– the ability to move from one point to another point as fast as possible

Methodologies to improve power:

• Olympic lifting
• Plyometrics
• Strength training with speed component

For the sake of this discussion, I am going to concentrate on plyometrics to improve power (along with strength). Plyometrics is a system of hopping, skipping, jumping, or running that works on developing explosive power and maximally recruiting fast-twitch muscle fiber by eccentrically loading a muscle and quickly producing a concentric force. Plyometrics are exercises that enable a muscle to reach maximum strength in as short a time as possible. The faster the eccentric movement (the loading phase), the more stored elastic energy will be released, resulting in a more explosive jump.

Benefits of plyometrics:

• Improves power & elasticity
• Trains the nervous system
• Improves anaerobic conditioning
• Transformation of muscle strength into power
• Recruitment of most motor units and their corresponding muscle fibers
  • Develops fast twitch muscle fiber!!!

  Rules of plyometrics:

  • Perform on soft surface
  • Do early in your routine
  • Land softly
  • Have adequate strength base before introducing advanced levels of plyometrics (approx. 10 weeks of resistance training)
  • No pain should be experienced in joints
  • Be attentive to form & technique
  • Be sure to stretch & work on strength & flexibility when using plyometrics as part of program
  • Use a 1:3 work/rest ratio for most plyometric exercises
  • Can be performed in many ways:
    • immediately after dynamic warm-up
    • Infuse it during your workout and perform immediately after a strength exercise (complex training)
    • Can be performed on speed days also performed as separate sessions

  3 Basic Categories of Lower Body Plyometric Exercises:

  • Jumping—taking off on one or two feet; landing on 2 feet (jumping jacks, leap frogs)
  • Hopping—taking off on one foot and landing on same foot (single leg hopping over line)
  • Bounding—taking off on one foot and landing on other foot (alternate leg bounds)

  3 Stages of Plyometric Program Design:

  Off-Season (General Conditioning)—2 to 3 times per week; 80-100 foot contacts

  Pre-Season (Sport Specific)—2 to 3 times per week; 100-150 foot contacts

  In-Season (Sport Specific Maintenance)—1 to 2 times per week; 80-100 foot contacts