Plyometrics - SportsEngine
Plyometrics
Contents:
• Make the Jump to Speed
• What are Plyometrics?
• Can I do Plyometrics?
• What do I need?
• Creating a Plyometrics Program
• A Typical Session
• Video Demonstrations
• Further Reading
A brief introduction to Plyometrics workouts and a video demonstration (bottom) of various plyometrics drills. This article is part of the self guided training series.
Make the Jump to Speed
Plyometrics is a series exercise drills that focus on developing your fast twitch muscles and energy systems. While plyometrics generally focus on increasing your effective power rather than outright maximum strength, some drills help directly with strength, balance and toleration of lactic acid build up. All of these elements are very effective at improving your ability to deal with surges, sprints and maintain a low (efficient) body position while skating
In addition, by connecting multiple drills into a "circuit" with low intensity recovery activity, a plyometrics session can even have an aerobic benefit. Advanced athletes who have existing plyometrics and resistance (weight) training, may also combine weight lifting with plyometrics for an advanced form of training called complex training.
While high distance skating will help improve your aerobic capacity and burn off winter fat, it can not directly help you skate faster. This is because long slow distance skating does not activate and use the "fast" muscles, and corresponding parts of your nervous system. To increase your speed, your fast twitch muscles can be activated by skating faster through intervals. Your body will then adapt by growing and strengthening these muscles.
However, there is another way to activate and grow your fast twitch capacity. Plyometrics load up your muscles in a way that is usually higher then you would see through normal skating. In addition, plyometrics focus on what's called the "Stretch Shortening" cycle. By using movements which first stretch muscles and then rapidly contract (shorten) them, plyometrics not only heavily load your muscles, but focus specifically on fast movement. Rapid movement is important because it allows your muscles to act like a rubber band, stretching them out, storing up energy and releasing it all in an even more powerful manner then would normally be done. This is where plyometrics helps you build power and speed rather then just raw strength.
What are Plyometrics?
Plyometrics are mostly jumping related exercises, however some exercises focus specifically on speed, strength or balance. For example static squats help improve tolerance of lactic acid build, foot work drills help with speed and single leg squats can help with strength. Publow suggests choosing drills carefully and modifying them if needed to provide training specifically for the movement patterns of skating. For example instead of just jumping. a "skating leap" can be used that simulates entire push/recovery motion of skating.
Plyometrics exercises vary in their intensity level, some care must be taking in starting out with low intensity exercises and gradually moving toward more intense exercises. Because of the high loading on the muscles, injury can occur with greater ease then with normal skating. Some experts even suggest preparing with weight training before even starting plyometrics. However in practice plyometrics are quite approachable as long the volume and intensity are not set too high to begin with. The table below shows the relative intensity levels for various kinds of plyometrics:
[pic]
Depth jumps are "drop" or depth jumps from an elevated platform (i.e. a 18"-48" box or bench). They are the highest possible intensity, and should only be used after the athlete has trained with lower intensity drills. In addition the height used should be such that upon jumping again on touchdown, the skater should be able to jump as high as they could if they had jumped from just standing on the ground.
Box drills are a less intense version of depth jumps and usually involving jumping onto or over a small obstacle such as a 6" box or small cone.
Multiple Hops provide an additional stress over jumps in place, usually a set of repetitions will be done and then a recovery period taken. Skating specific drills can be done in the same way so that instead of focusing on maximal effort, a longer set that focus on tolerating lactic acid build up can be done.
Standing jumps add to jumps in place by incorporating movement either up, forward, backward or laterally. Skating specific jumps can also be done with these variations.
Skating Jumps are of moderate intensity in general, but by executing the jump with greater height or velocity, or doing the skate jumps in a set of repetitions, the intensity of the drill can be various from low to high intensity. In addition skate jumps can be combined so that in a given set of repetitions the skater alternates between one drill and another. This not only provides some variety in the training but allows for greater variety in the intensity level.
Jumps in place are simply jumps on the spot. For example a tuck jump, bringing the knees to the chest while jumping upwards, is familiar to most skaters.
Not mentioned in this chart is "Bounding". This form of plyometrics is an exaggerated form of running or skipping. Bounding can be used to improve stride length and speed for running related activities While not entirely skate specific, Holum does recommend one form of bounding for skaters; the Power Skip, also known as a single leg vertical hop. Publow suggest using stair bounding, forward squat jumps, alternate leg bounds and cross-over bounds.
Can I do Plyometrics?
Most skaters who are over the age of 13 and weigh less then 220lbs should be capable of doing plyometrics. Beginners should start with low intensity drills that allow them to be build up additional strength and balance before trying more intense drills. Because of the high impact nature of plyometrics, young skaters may not be physically ready and skaters weighing more then 220lbs may be at increased risk of injury to their joints.
Some skaters with poor balance may wish to use a weight training program before starting plyometrics. Stabilization muscles can be developed through the use of free weights exercises as opposed to using weight lifting machines. Baechle and Earle suggest that if you can stand on one leg, upright, in a half squat and a quarter squat position, all for 30 seconds each, your balance should be sufficient.
While some experts recommend being at a certain level of weight lifting training before doing plyometrics, this has not been shown to be necessary in practice. Gradually increasing the volume and intensity of the plyometrics over the course of a training program is sufficient.
Gender is not an issue; females can perform plyometrics to the same levels as males.
What do I need?
Generally minimal equipment is necessary. For depth and box jumps a bench can be used in place of a box. For barrier jumps any small object 6-8" high can be used. Higher barriers will raise the intensity level. Publow suggests using cross-trainer running shoes as they provide good stability for the side to side movement of skating specific drills. An open area with 10-30m of space where a series of jumps/hops could be done is a good start, but an outdoor park with grass and hills is the venue of choice. The grass absorbs shock, and hills can be used to further raise the intensity level of the drills.
Creating a Plyometrics Program
In general a skating coach should be consulted to help you design a program that takes into account your fitness and ability level, as well as your training goals and annual plan. Well known coaches such as Barry Publow offer services such as this. Designing your own program is very possible though.
In general plyometrics are done more heavily in the off season to build power and base strength. During the competitive season plyometrics are typically used to maintain conditioning and work on improving speed.
A typical training week might see plyometrics done 2-3 times a week with a minimum of 48 hours between workouts. Over the course of the training plan the volume of drills should be increased and then the intensity level increased. Intensity can be increased by aiming for greater range of motion, or selecting a more intense drill.
During a workout rests between sets should be long enough to allow for complete recovery. Typically 2-10 minutes (10 min for highest intensity drills), or work to rest ratio of 1:5 - 1:10. Plyometrics drills are anaerobic in nature and intended to focus on the alactic and lactic energy systems. For aerobic benefit active recovery can be used between sets. For example between sets a skater might do dry land skating to keep moving. This provides an aerobic benefit by keeping the heart rate up.
This is also referred to as creating a workout "circuit". That is; the skater progresses from drill to drill, running through the circuit. At the end of the circuit and additional recovery period can be used before repeating the entire circuit or doing a different circuit involving different drills. For example a drill to be done for 3 sets could be done as the first set of repetitions, active recovery with dry land skating, then doing the second set of repetitions etc. For multiple drills, the first expiations for each can be done in series, with active recovery between, and then repeating the circuit as many times as needed (for the number of sets).
For repetitions within a set, Publow suggests that the repetitions be matched to intensity level of the drill as shown in the table below:
|Drill |# Reps |# Sets |Rest Between |
| | | |Sets (minutes) |
|Depth Jumps |5-10 |6-8 |6-8 |
|Bounding |10-15 |6-10 |3-5 |
|Box Drills |10-20 |10-12 |3-5 |
|Skating Jumps |10-20 |10-12 |3-4 |
|Jumps In Place |15-30 |10-12 |2-3 |
Publow further suggests that instead of counting repetitions a fixed distance or time can be used. This avoids having to mentally count down the reps and conveniently allows for recovery. For example a bounding drill might be done for 10 meters at high intensity and then the skate would jog back to the starting point to recover briefly before doing the next repetition. The highest intensity drill need 5-10 seconds of recovery time between repositions in addition to the recovery between sets. For time based limit, ample would be doing a skate leap for 20 seconds and then recovering for 2 minutes (1:5 work to rest ratio).
A Typical Session
Before doing plyometrics skaters should warm up with some jogging followed by stretching and time permitting some low intensity versions of plyometrics to prepare the body for the intensity level to come.
When doing plyometrics, the focus should be on quality rather than quantity. Publow suggests keeping the head up and forward, landing no the ball of the foot and rolling back to the heel, and then extending, pushing off with the whole foot to roll to the ball of the foot as the leg extends.
At the end of the session a cool down activity and stretching should be done.This has a massaging effect on the muscles and helps to flush lactic acid build up, and reduces Delayed Onset Muscle Soreness (DOMS) in the following days. Skaters new to plyometrics will typically experience a strong degree of DOMS during the first 1-2 weeks of plyometrics. Typically DOMS will happen the following evening of the next day. Because of this delay, it is important for skater to go easy until they become accustomed to the intensity level. Going all out in the first session is almost guaranteed to cripple a skater for days after words.
For examples of plyometric programs, please refer to the Chu, Publow or Holum books. Publow provides the most details skater specific examples.
It is possible to actually combine weight lifting and plyometrics into the same training week and even the same training session. This is known as complex training. Before doing this however you should consult with a skate coach such as Barry Publow and work out a program that is properly spread out through your training plan. Why do complex training? This form of training stresses your muscles when they are already fatigued with lactic build, this is just the kind of training you need for the finishing sprint in a race.
Video Demonstrations
The following table summarizes the plyometrics drills that are useful for skaters. Many of these are suggested by Publow as being excellent for skating specific development of power. To watch the video for a drill click on its thumbnail.
If you would like to suggest a correction, additional exercise or add a video demonstration, please contact the author directly. (mgarvin@magma.ca)
Points to remember:
• Quality is more important than quantity or finishing your workout quickly.
• When you start, start easy, increase the volume and then increase the intensity level. Starting off too intense will lead to days of muscle soreness
• Spend as little time on the ground as possible, pretend its hot bed of burning coals.
• When you extend upawrds, push off first with your heel.
• Stay as low (deep knee/ankle bends) as you can.
• To keep things interesting try alternating from one drill to another during your repetitions. For example do a few dryland skating reps, then do a few leaps, then another few dryland skating reps etc.
• Depth jumps should only be tried after you have trained with plyometrics for a few weeks. Do depth jumps only from a height that you can rebound as high as you could jump normally. These are the highest intensity drill, low rep count!
To Watch the video click on the picture.
|Drill |Details |
|45 degree skate leap |You may vary the intensity level by leaping higher. Stay as low as you can. |
|[pic] | |
|Skate Leap (forward travel) |You may vary the intensity level by leaping higher. Stay as low as you can. |
|[pic] | |
|Skate Leap (touch back) |You may vary the intensity level by leaping higher. Stay as low as you can. |
|[pic] | |
|Skate Leap (with hop) |You may vary the intensity level by leaping higher. Stay as low as you can. |
|[pic] | |
|Baby Hops |You don't need come off the grond very high. Doing these after leaps will |
|[pic] |really get the burn going. |
|Bicycle |Good for core conditioning. |
|[pic] | |
|Low Walk Ballerina |This low walk is good for stabilization. |
|[pic] | |
|Low Walk Lunge |This low walk increases the presure on your support leg. |
|[pic] | |
|Low Elbow to Heel |This low walk is good for balance. |
|[pic] | |
|Low Walk |Standard low walk, stay as low as you can. After walking for 20-30 meters you|
|[pic] |will start to feel the burn. Good for building tolerance for lactic acid. |
|Cross-over steps |Cross-over steps are an excellent simuluation of skating motion, if possible |
|[pic] |do these up a hil. |
|Cross-over bounding |Plyometric version of cross-over turns. |
|[pic] | |
|Dry land Skating |Basic skating simulation. Skate as low and slow as you can focusing on a deep|
|[pic] |knee and ankle bend. |
|Single Leg Leap |Similar to skate leap but places more presure on one leg at a time. |
|[pic] | |
|Jump to Box |Fast twitch building; try to do as many as you can in 30 seconds. |
|[pic] | |
|Jump to Box (lateral) |Fast twitch building; try to do as many as you can in 30 seconds. |
|[pic] | |
|Lateral Hop |Fast twitch building; try to do as many as you can in 30 seconds. |
|[pic] | |
|Leg Lift |Good for core conditioning. |
|[pic] | |
|Leg Switch |Excellent for strength and explosiveness. |
|[pic] | |
|Basic Squat |Basic squat, high rep count. Start with 20 and work up to 100. |
|[pic] | |
|Split Squat Jump |Similar to a leg switch but from front to back. |
|[pic] | |
|Lunge (lateral) |Good for side-to-side stabilization. |
|[pic] | |
|Single Leg Squat (Hold) |Good strength builder. |
|[pic] | |
|Single Leg Squat |Good strength builder. |
|[pic] | |
|Single Leg Squat (Position 2)|Good strength builder. |
|[pic] | |
|Single Leg Vertical Hop |These are hard! Requires balance and strength. |
|[pic] | |
|Sit up |Good for core conditioning. |
|[pic] | |
|Sit up (Advanced) |Similar to sit up, but cross your legs. Bring chest and knees together, then |
|[pic] |apart again. Good for core conditioning. |
|Static Squat |Good for building tolerance of lactic acid. |
|[pic] | |
|Wall Sit |Similar to static squat, good for building tolerance of lactic acid. |
|[pic] | |
|Tuck Jump |Maximum effort jump. Try to do as many as you can in 30 seconds. |
|[pic] | |
|Rocket Jump |Maximum effort jump. Try to do as many as you can in 30 seconds. |
|[pic] | |
|Star Jump |Maximum effort jump. Try to do as many as you can in 30 seconds. |
|[pic] | |
|Depth Jump |Highest intensity drill. Jump only from a height where you can rebound to the|
|[pic] |same height as you can by jumping from the ground. Keep the reps low and use |
| |only after a a few weeks of plyometrics training. Do not jump from box, step |
| |off and jump when rebounding off the ground. |
Further Reading
Speed On Skates - Barry Publow
Barry's Online Training Program (skatrain.ca)
Jumping Into Plyometrics - Donald Chu
Essentials of Strength Training and Conditioning - Thomas Baechle and Roger Earle
The Complete Book of Speed Skating - Dianne Holum
Barry on Plyos in FSST
Animated Drills for Lowe Body
Wikpedia on Plyometrics
Videos Demonstrations on the Web
Demos and an Excellent History Discussion on Plyos
About the Author
Michael Garvin is a skater with the Ottawa Inline Skate club (OSIC)
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