Principles for Teaching Beginners

PLYOMETRIC EXERCISES TO BEGINNERS By Tom Cross ometric exercise is to increase power. sprinter’s Start is not. term applied to “jump training”

1.The faster the stretch, the faster the response. for the inexperienced coach. phase to be powerful. subject. be a good starting place.

With this background information, it becomes apparent that as with vated in striving for quick reactions. training involving the “stretch reflex.” response. training. Basic guidelines include:

1.Train on a resilient surface: grass or matt: stay off concrete floors. essential. weeks of preparation. best results. to be a much more reliable guide. not before. hold (Stick) each landing 3 seconds. speed) not aerobic conditioning.

The Box Below lesson plan should help provide the coach and athlete a higher intensity: good technique, prevent injury, and produce measurable increases LESSON | BEGINNING EXERCISES AND FUNDAMENTAL COACHING POINTS 1.Landing Exercises — foot strike; ankle, knee, hip flexion; posture that will enable the athlete to move into the next jump in control. 2.Stabilization Jumps — Stick each landing: horizontal training 3. Vertical Jumps — use of arms (Stick) posture: balance — when these moves are done with control — 1.In Place Bouncing — move the COG (ankle bounce; tuck jumps) 2.Short, Quick Repetitive Horizontal Jumps — (double leg; single leg; line jumps)

3.Long Jumps — same as #2 but emphasize distance with quickness (Bounding; 5 hops; Triple Jump; Quick Jumps over small barrier) ——- when these moves are done with control — LESSON Ill (FOR QUALIFIED ATHLETES) 1.Repetition Box Jumps 2.Same as #1 with changes in intensity and direction 3.Shock Jump - for highly skilled and finely trained only! Plyometrics are a part of the total training package and can be most effective in bridging the gap between strength and speed. Remember, the purpose is to increase power which requires skilled and intelligent coaching. The athlete must be ready mentally as well as physically to focus on the task with maximum intensity.

In designing and implementing a plyometric program, the most important consideration is the athlete. Age, training lage, experience, maturity, and body type are criteria that will modify the training to the specific needs of the individual. Also, the coach must recognize plyometric training is just one piece of the entire training routine and apply the specific principles in an artistic manner to realize maximum benefit for each athlete.

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From BFS Magazine — Spring 1995. Part of the BFS Magazine Archive (1980–2014).