Current Concepts in Plyometric Training

Methods of exercise prescription typically correspond to either 12-15 repetitions

below 67% 1RM for muscular endurance, or 4-6 repetitions above 85% 1RM for
strength (Sugisaki et al., 2013). Whilst these principles are highly regarded as the
most applicable forms of training, power is often neglected with the stigma that such
explosive actions are only necessary for athletes participating in manual sports
which require lifting and loading (Haydor, 2014). Contrary to this belief, plyometric
training is gaining popularity as an alternate method for power development. This
article will therefore explore the current concepts within plyometric training and how it
can be applied within a multi-disciplinary sport setting for both performance and
rehabilitation.

Plyometrics is a specialist, high-intensity technique which utilises energy stored

during the eccentric loading phase to stimulate muscle spindles and facilitate
concentric power production (Arazi et al., 2012). This process is termed the stretchshortening cycle (SSC), and is considered superior to exercise protocols such as
heavy resistance training and electro stimulation (Markovic and Mikulic, 2010).
Taube et al. (2012) has investigated the proficiency of SSC, showing increased
muscle activity of the soleus when drop height was altered. Such findings
demonstrates the adaptive neuromuscular properties which plyometric training can
offer. With this advantage in mind, explosive plyometric training has been closely
linked with rehabilitation and pre-season training to promote stability and enhance
joint position sense. Similarly, systematic progression of plyometric drills induces
gradual

stresses

on

the

healing

of

tissues

and

aids

the

process

of

mechanotransduction when presented with muscular injury (Khan and Scott, 2009).
Through this process, mechanoreceptors within ligaments can be restored and an
increase in peak torque generation when measured under isokinetic testing has also
been detailed (Swanik et al., 2002). Huang et al. (2014) has achieved similar results
to Taube et al. (2012) in rehabilitation with increased postural control, and increased
sagittal plane angles through drop jumps over a six-week period. This research
supports the notion that plyometrics progressively enhances the efficiency of afferent
signals to the lower extremity for increased control.

Contrasting research from Lehnert et al. (2013) is one of few studies which found no
statistical significance from plyometrics, when implemented with a team of elite level
basketball players during a six-week pre-season training programme. However, it is
still necessary to note individual differences regarding lower limb agility were
observed and in some cases improved. It could be speculated that although the sixweek programme enforced by Huang et al. (2014) was proven to be effective;
physiological demands are likely to differ between elite level athletes and
recreational

collegiate

athletes.

Progressions

to

an

eight-week

plan

are

recommended for future research when working with higher level participants
(Lehnert et al., 2013). This would appear to be a feasible adaptation as similar
research supports the use of plyometrics in rehabilitation over an eight-week period;
improving all components of functional fitness such as agility, power (squat jump and
vertical jump) and acceleration when working with lower limb injury (Fletcher and
Hartwell, 2004; Zisis, 2013; Alptekin et al., 2013; Mulcahy and Crowther, 2013). The
only reported discrepancies from the aforementioned research is the limitation of age
(13.9 st. dev) in relation to 30 metre speed which showed no statistical significance.

Campillo et al. (2014) has suggested that due to the high intensity nature of
plyometrics, insufficient rest periods between bouts of exercise will only impede the
progression of younger athletes. This is an important consideration, particularly in
rehabilitation which may require the therapist to alter training programmes according
to the profile and needs analysis of the athlete.

Whilst an applicable form of independent training, plyometrics is also integrated into

rehabilitation plans such as the throwers tens exercise programme. This is
commonly implemented during the later stages of shoulder and elbow rehabilitation,
to increase throwing velocity and the surrounding musculature (Wilk and Macrina,
2013). The plyometric wall throws and wrist flips which are included within the
throwers tens programme, have been shown to increase serve velocity in tennis
players (Gelen et al., 2012). Wilk and Macrina (2013) identifies that whilst pre-set
programmes of this nature are effective, they often follow a one size fits all policy
which requires a sufficient pre-screening examination before prescribing set
exercises. The integration of weight exercise combined with plyometrics to adapt
similar programmes should be heeded with equal caution, as immediate application
without progressive overload has shown to induce a substantial decline in jumping
performance up to 72 hours after exercise (Beneka et al., 2013). The most significant
muscle fibre recruitment occurs in type II fibres, with the highest activation isolated at
the vastus lateralis (Markovic and Mikulic, 2010). This would indicate why repeated
maximal activity is likely to fatigue the musculature, due to their low oxidative nature
and increased susceptibility to sarcomere damage through excessive eccentric
contraction at quick succession (Macaluso et al., 2012).

There are many individual variations within plyometrics which are responsible for the
isolation of different musculature needed for explosive movement. The most highly
applied form of plyometric exercise is the vertical jump, standing long jump, depth
jump and drop jump. By exploring the biomechanical properties of these movements,
research from the likes of Wallace et al. (2010) are able to quantify the intensity of
each exercise with regards to peak ground reaction force to identify the most
appropriate means for rehabilitation according to stage and severity. The results from
Wallace et al. (2010) report from the aforementioned exercises, that standing long
jump in particular has the highest peak ground reaction force in comparison to the
depth jump which presented significantly lower peak ground reaction force in relation
to the vertical jump. This decrease in comparison to other popular bilateral exercise,
would suggest why drop jumps are often the choice method in lower limb
rehabilitation, as a safe and effective form of plyometric training. The addition of
repeated drop jumps from Wallace et al. (2010) coincides with recommendations by
Makaruk et al. (2014), suggesting repetition is beneficial for simultaneous landing
force reduction, yet still achieves the same level of muscle activation. This is not to
say the standing long jump does not have a place, as it could still be considered a
feasible progression during later stage rehabilitation by promoting functional
movement and co-ordination.

It is clear from the aforementioned research that plyometrics are highly diverse,
whether integrated as part of a programme or on their own merit. However, an
understanding is needed as of when to implement their use within rehabilitation and

the different biomechanical properties each plyometric exercise presents. Drop

jumps were outlined as the most effective form of plyometrics against the other
suggested movements; improving postural control in both sagittal and frontal planes
of motion, increasing soleus activity to promote stability, and decreasing peak ground
reaction force to reduce loading stresses. Whilst proven as an effective means of
power development, consideration of variables such as age and participation level
are large factors which determine and influence the extent of the results reaped by
the athlete. Adaptations of combined load with plyometrics should also be
considered with caution, particularly in set scenarios such as the Throwers Tens
exercise programme and the influence of increase stress upon type II muscle fibres.
Otherwise, plyometrics as a whole stakes a strong claim as part of any late to
functional stage rehabilitation programme so long as correct, tailored prescription
from an exercise or health care professional is enforced.

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A.

(2014)

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