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Jackie Lebeau [email protected] www.jlafitness.com
Ply-H20 Developed and Presented by Jackie Lebeau
Educational course summary: Athletes turn towards plyometric training to achieve faster sprints, more powerful throws and higher jumps. Discuss the parallels between aquatic and land based plyometric training and learn which plyometric drills are recommended for improved performance in field sports, court sports, winter sports and more. However, plyometrics aren’t just for athletes! With appropriate instruction, and a swimming pool, group instructors can incorporate plyometrics into classes as personal trainers can incorporate into training regimens for clients ranging from weekend warriors to elite athletes. Plyometric training is an advanced progression: proceed with caution. Course objectives:
1. Discuss the differences between plyometric exercises executed on land versus water 2. Communicate the benefits of plyometric training in the water 3. Provide a listing of plyometric drills for personal trainers working with athletes who
cannot, or should not practice the same exercises on land due to injury, repeated stress, or inexperience
4. Discuss the physiology behind stretch-shortening cycle exercise 5. Discuss the benefits of combining land and aquatic based plyometric exercises for sports
improvement 6. Offer and demonstrate an interval class format for aquatic instructors looking to
incorporate more sports inspired movements into group classes using the provided course outline and notes
7. Provide a listing of plyometric and bounding drills for personal trainers working with athletes who cannot, or should not practice the same exercises on land due to injury, repeated stress, or inexperience
8. Increase the fitness professionals’ collection of suspended exercises
Course outline: I. Plyometrics Defined Stretch-shortening cycle exercise defined
A. Muscular component B. Neurological component
II. Safety considerations and industry recommendations A. Participant responsibilities B. Fitness professional responsibilities
III. Plyometrics for competitive sports training A. Football and Rugby B. Ice hockey and Ice skating C. Baseball and Softball D. Track and field E. Racquet sports F. Basketball and Volleyball
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G. Martial Arts, Dancing and Cheerleading IV. Plyometric training in the water
A. Research findings B. Recommendations and Precautions
V. Plyometrics in aquatic group classes VI. Ply-H20 class participation
Ply-H20 If you’ve ever seen or performed box jumps, explosive hops or tucks, clap push-ups, or medicine ball throws, you may already have some understanding of plyometric training. “Plyometrics”, “jump training”, “plyos” and “stretch-shortening cycle exercise” are all terms used to describe the dynamic resistance training used in the exercises mentioned above.
As defined by Wikipedia, Plyometrics “is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.”
Plyometrics Defined The goal behind plyometric training involves strengthening tissues and improving the neuromuscular relationship to encourage and deepen a pattern of muscular contractions so the muscle generates as strong a contraction as possible in the shortest amount of time. By breaking down the term “stretch-shortening cycle exercise,” we can better understand how improvements in vertical jump, power, strength, and overall athletic ability actually occur. Muscular component: Movement in the body is initiated when a muscle shortens or concentrically contracts. Each concentric contraction can produce a limited amount of force unless that muscle is lengthened, or eccentrically stretched (called a pre-stretch) while loaded. This pre-stretch acts as a counter movement and is responsible for producing greater force through the storage of elastic energy. Plyometric exercises comprise three distinct phases within a sequence: landing phase, amortization phase, and takeoff. Phase one, landing, occurs as soon as the muscles begin to lengthen. The second phase, amortization, is the time on the ground and is considered the most important phase during the sequence because the development of power in an athlete requires that the transition time between phase one (eccentric contraction) and phase three (concentric contraction) be very quick. Phase three, takeoff, is the shortening of muscles following the landing. This rapid stretch-shortening cycle is one of the primary components of plyometric training.
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Neurological component: In addition to the elastic-recoil of the musculotendonous system, there is a neurological component to plyometric training. Communication and cooperation between the muscles, connective tissue, and nervous system is required in order to increase an athlete's power output. The stretch-shortening cycle is the result of a combination of eccentric-concentric contractions which depend on sensory response from the proprioceptors. The muscle spindle and golgi tendon organ (GTO) are proprioceptors (sensory receptors) found in the muscles and tendons which deliver information such as degree of tension, muscle length, and the speed at which these changes are occurring from the working tissues to the brain. Muscle Spindle The muscle spindles lie within the muscle fibers. When rapid lengthening in the muscle is detected, the muscle spindle sends a message to the brain via the spinal cord. The brain sends an immediate message back telling the agonist muscle to contract. This automatic response between the muscle fibers and spinal cord is called the stretch reflex. At the same time the agonist muscle is contracting, the antagonist muscle has been sent a message not to resist the agonist’s contraction. This response is called reciprocal inhibition. While not fully proven, the theory behind plyometric training is that the muscle spindle will be trained to assist with the execution of rapid movement and power. Golgi Tendon Organ The GTOs lie within the tendons and are responsible for protecting muscles from excessive stretch by acting inhibiting contraction of the agonist muscle and sending a signal to the brain to contract the antagonist. The response of the signal from the GTO to the brain causes a deceleration of the movement. In theory, plyometric training will decrease the response of the GTOs making them less likely to send signals to limit force production when the muscle is under increased tension. Safety considerations and industry recommendations Because of the explosive muscle contractions, repetitive stress, and high impact landings that accompany plyometric training, plyos involve an increased risk of injury. Musculoskeletal injuries such as meniscal tears, heel bruises, joint stress, tendon strains and ligament sprains are the most common. While plyometric training is not considered dangerous, it is an advanced progression and should be reserved for participants who are physically fit, free of movement restriction or injury, and have successfully demonstrated proficiency in functional movements, muscular strength and endurance, and core stability. In addition, before incorporating plyometrics into an existing exercise program, industry experts recommend the following: Participants should be able to demonstrate:
high levels of physical strength, flexibility, and proprioception (the sense of the orientation of one's limbs in space without looking at them)
core strength
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squat with at least 1.5 times body weight or 5 repetitions of a squat at 60% of their bodyweight
appropriate landing technique Fitness Professionals should ensure the following:
participants are well rested and free of injury
instruction emphasizes proper technique and safety
instruction begins with low-intensity variations
low-intensity and low-volume variations are chosen for athletes weighing over 240 pounds or those under the age of 13
soft landing surfaces such as exercise mats or grass should be used. Concrete should never be used as a landing surface for plyometric training.
It is important to note that even when precautions are taken and the exercises are preformed correctly, plyometric training can lead to the above listed musculoskeletal injuries and delayed onset muscle soreness (DOMS). In theory, DOMS is caused by minute tears in the muscle fibers which result from eccentric contractions. In this case, the plyo involves a rapid eccentric contraction (muscle lengthening movement) followed by an explosive concentric contraction (muscle shortening movement). The resulting soreness appears a day to two days after exercise and remains anywhere from 24-72 hours post exercise. Plyometrics for competitive sports training Performance in most competitive sports depends on an athlete’s ability to produce force quickly. For athletes looking to jump higher, run faster, throw farther, or hit harder, plyometric training is the answer. Countless sports demand muscular strength and endurance, agility, and balance as a base from which to further sharpen athletic talents. In addition to these base skills, each sport requires further proficiency in the following: Football and Rugby
Sports specific emphasis: Plyometric exercises recommended:
Lower body power Box jumps
Upper body strength Clap push-ups
Core strength Medicine ball chest pass
Static squat jumps Note: this list is not all encompassing.
Ice hockey and Ice skating
Sports specific emphasis: Plyometric exercises recommended:
Lower body power Single-leg lateral hops
Single-leg lateral and diagonal movements Single-leg long jump
Core strength Alternate leg lateral jumps
Twist toss Note: this list is not all encompassing.
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Baseball and Softball
Sports specific emphasis: Plyometric exercises recommended:
Lower body power Standing long jump
Single-leg lateral and diagonal movements Lateral jump single-leg landing
Core strength One arm heavy bag push
Side lateral toss Note: this list is not all encompassing.
Track and field
Sports specific emphasis: Plyometric exercises recommended:
Explosive leg power Speed box jumps
Single-leg lateral and diagonal movements Single-leg hops
Core strength Alternate leg lateral jumps
Twist toss Note: this list is not all encompassing.
Racquet sports
Sports specific emphasis: Plyometric exercises recommended:
Lateral movements Single-leg lateral hops
Arm swing power One arm heavy bag push
Core strength Multi-directional hops
Side lateral toss Note: this list is not all encompassing.
Basketball and Volleyball
Sports specific emphasis: Plyometric exercises recommended:
Vertical jump Tuck jumps
Upper body power Ball slams
Core strength Clap push-ups
Depth jump and sprint Note: this list is not all encompassing.
Martial Arts, Dancing and Cheerleading
Sports specific emphasis: Plyometric exercises recommended:
Lower body power Rapid medicine ball passes
Upper body power Lateral jump single-leg landing
Core strength Tuck jumps
Static squat jumps Note: this list is not all encompassing.
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Plyometric training in the water
Due to restrictions including young age, heavy bodyweight, movement restriction, or injury there are many athletes who would greatly benefit from plyometric training but are not well suited for the high-impact forces of land-based plyos. When landing a plyometric jump, the body absorbs the impact within its bones, synovial fluids, cartilage, and soft tissues. Because of the higher risk of injury, participants must control their movement execution and the landing surface. The pool provides just the place to practice plyometrics because the buoyancy of water reduces impact on the joints and offers a safer environment for plyometric training. In addition to reduced impact on the joints, the properties of water benefit plyometric training in the following ways:
increased workload (total body resistance) and motor recruitment in all directions of submerged movement due to water’s viscosity, the primary force affecting movement in the water
greatly reduced DOMS because of the reduction of eccentric contraction forces. Since all movements in all planes of movement are resisted in the water, all contractions performed without the use of equipment are concentric.
practice with more frequency and duration certain jumps that are challenging on land
reduction of landing impact force up to 44.9% when jumping in water versus performing the same jump on land and up to 63.9% reduction of landing impact force when using a device, such as a buoyancy belt which decelerates the landing (as measured by Triplett et al
in Concentric and Impact Forces of Single-Leg Jumps in an Aquatic Environment versus on Land) safer environment for those who may not be able to practice similar jumps on land due
to age, ability, weight, injury or experience
may be just as effective as land-based plyometrics
Research findings: Dr. Leah Robinson’s Ohio State University study 32 active women from various activities/sports were recruited to undergo plyometric training 3x week. Half the group performed aquatic plyometrics and the other half performed land-based plyometrics. After 8 weeks, the two groups were compared and improvements in performance (vertical jump and sprint velocity) were almost identical between both groups. In addition, the aquatic group reported significantly less muscle soreness, pain and discomfort. Dr. Robinson’s study indicates that the same benefits of land-based plyometrics can be achieved through training in the water. The added benefit is that improvement in performance occurs without the muscle soreness that traditionally accompanies land based plyos. Dr. Gregory Martel’s high school volleyball team study Competitive female volleyball players from a high school team were recruited. Half of the group performed aquatic plyometrics immediately following regularly scheduled volleyball practice and the other half (control group) performed flexibility training (stretching) immediately following volleyball practice. The results of the study reported that the group practicing aquatic plyometrics improved their vertical jump by 11% and the control group
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improved vertical jump by 4%. Dr. Martel says that “land based plyometrics offers a more direct relationship to athletic activity and probably quicker gains in strength. However, because of reduced muscle soreness and impact on the joints, aquatic plyometrics may be a good alternative training method for any sports team going a through rigorous training program. Since an increase in the rate of force development can contribute to enhanced performance in jumping activities, aquatic jump training could serve as an alternate training method for improving performance. This finding is very important since a high concentric rate of force development combined with a short impulse time is something desirable in a team sport, for example, as this can result in more efficient movements.” Patty Murphy’s Collegiate Volleyball study Players from division I and division III women’s volleyball programs were recruited. In addition to regularly scheduled practice, aquatic plyos were performed 2x week over the course of the season for the purpose of improving vertical jump. The study involved high-speed, short, timed drills in shallow water. Each athlete increased her vertical jump up to 4 inches during the season and 17 of the 18 athletes included in the study completed the season without injury. N. Travis Triplett et al Concentric and Impact Forces of Jumps Water vs. Land study 12 junior national team handball players were recruited to perform single-leg jumps across three different conditions: land, water, in water wearing hand paddles. The study found that the ability to generate maximal force on a single-leg jump is not adversely affected when performing the jump in the water. Triplett et al reported that the ability to generate maximal force on land after practicing in the water is likely due to the increased resistance of drag force in the pool. The study reported that aquatic jumps resulted in improved force production and rate of force development in the same amount of time as land training but with less impact. Thus, aquatic plyometric training can offer a practical alternative to land based plyometric training while reducing the potential for joint injury and without compromising speed. In addition, a single-leg jump is a more functional movement in sports than a double leg jump. Training single-leg plyos in water could reduce the risk of injury during landing. In this particular study, the subjects had to support their entire body weight on one leg which made it more difficult to generate explosive movement. In contrast, this position in the water involves the participants only having to support approximately 10% of their body weight.
Recommendations and Precautions: The studies listed above collectively illustrate that aquatic plyos can be a useful tool to improve muscle force production and reduce impact forces when compared to land based plyos. Before adding aquatic plyometric training to an existing training regimen, keep in mind:
Shallow water (versus deep water) allows for movements that are more similar to land based plyos. Deeper water provides more buoyancy to prevent injury, but if the water is too deep, it may inhibit movement execution.
If performing aquatic plyos in water deeper than waist level, the stretch reflex and eccentric loading is reduced. This can alter the stretch-shortening cycle, and thus alters the nature of the plyometric exercise. However, even with the torso immersed, force production during the propulsive phase of the jump is not limited.
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Reduced gravity (in the water) provides for reduced motor unit recruitment and thereby makes the movement less plyometric. However, aquatic plyos can enable the participant to recruit more motor units via the water’s drag, surface tension, viscosity, and resistance properties.
Like any other overload stimulus, repeated plyometric training over time will increase the efficiency of the neuromuscular relationship. However, over training can lead to injury if safety measures, rest, and proper nutrition are not monitored. Industry recommendations warn that plyometric training should be limited to 3-4x week with repetitions not exceeding 75-100 reps.
Plyometrics in aquatic group classes Plyometric training and competitive athletes go hand in hand. Plyometric training is the answer to running faster, jumping higher, and throwing further as well as improvement in overall athletic ability. There is no reason that participants without movement restriction or injury cannot be introduced to plyometrics through group classes or personal instruction. In order to incorporate plyos into water exercise classes, movements should be introduced in chest-deep water along with lower-impact options. Because our classes include a wide variety of experience and fitness ability, movements may need to be introduced slowly over a period of several weeks. Along with an increased intensity and new movements in class, participants will enjoy the progressions over time and charting their improvements as their jump height, stamina, and strength increases. Remember that plyometric training is a higher risk activity than many of our regular participants are used to. Instructors should consider safety above all else and be attentive of appropriate water depth, providing low-impact alternatives, demonstrating impeccable technique and alignment, and advancing participants to higher intensity options with caution. Be careful and have fun! .
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References Aquatic Exercise Association. Aquatic Fitness Professional Manual. 6th ed. 2010; 101-102, 115-116, 154, 167. Print. Gladwin, Laura A, ed. Fitness Theory & Practice. 4th ed. Aerobics and Fitness Association of America. 2002; 50-51, 447-449, 493. Print. Korb, Alex. “Go Jump in a Pool: Aquatic plyometrics can buoy up performances.” American Fitness. May/June 2010:20-21. Print. Marques MAC, González-Badillo J, Kluka DA. “In-Season Resistance Training for Professional Male Volleyball Players.” Strength and Conditioning Journal. 2006; 28(6):16-26. Print. McCall, Pete. “ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4.” ACE Certified News. June/July 2010; 16(4):3-7. Print. McNeely Ed, Sandler David. Power Plyometrics. Meyer & Meyer Sport. 2007. Print. Meeks, Morgan. “Water Plyometrics: A Fun and Beneficial Alternative.” AKWA Magazine.” June/July 2010; 24(1):16. Print. “Plyometrics.” Wikipedia: The Free Encyclopedia. Web. 24 July 2010. <http://en.wikipedia.org/wiki/Plyometrics> Powers, Judi. “College Athletes Aquatic Cross Train for Success: An Interview with Patty Murphy.” AKWA. February/March 2009; 24-25. Print. Sisson, Mark. “How to Relieve Sore Muscles.” Mark’s Daily Apple: Primal Living in the Modern World. 9 March 09. Web. 28 July 10. <http://www.marksdailyapple.com/muscle-soreness-causes-relief/> Triplett NT, Colado JC, Benavent J, Alakhdar Y, Madera J, Gonzalez LM, Tella V. “Concentric and Impact Forces of Single-Leg Jumps in an Aquatic Environment versus on Land.” Medicine & Science in Sports & Exercise. 2009; 41(9):1790-1796. Print.
Jackie Lebeau [email protected] www.jlafitness.com
Ply-H20 Developed and Presented by Jackie Lebeau
Practical application: Ply-H20 is a collection of plyometric exercises to challenge and improve the skills of athletes participating in a variety of field, court, winter, and individual sports. Ply-H2O is a non-choreographed aquatic exercise class in the shallow water which alternates intervals of high intensity plyometric drills and active recovery. The plyometric drills are designed to improve sports related skills including vertical jumps, continuous jumps, vertical power, lateral explosiveness, and quick change in direction. The active recovery intervals feature suspended movements and core training. Note: Plyometric training is considered high risk activity for the general population. This course is designed for athletes and physically fit participants free of movement restriction and injury. Lower-impact alternatives for the plyometric exercises will be demonstrated for those protecting fragile joints. Class outline and timeline: Class Segment Drill/Exercise Time Warm-up Running, karaoke, shuffles, cross country, jumping jacks 5:00 Work phase 1 Squat jump, one-footed squat jump & tuck jump 3:30 Active rest 1 Suspended moguls 1:30 Work phase 2 Moguls variation 1 & 2 3:30 Active rest 2 Suspended twists 1:30 Work phase 3 Continuous tucks, double leg curl & tuck/curl combo 3:30 Active rest 3 Suspended cross-country ski 1:30 Work phase 4 Long jump & Triple jump 3:30 Active rest 4 Suspended high knee jog 1:30 Work phase 5 Ankle jump & Ballet jumps 3:30 Active rest 5 Suspended diagonal jumps 1:30 Work phase 6 Jumping jack tuck & cheerleading jump 3:30 Active rest 6 Suspended hurdle jump 1:30 Work phase 7 Split stance, abduction jacks & crossover jacks 3:30 Active rest 7 Suspended figure 4 1:30 Work phase 8 3-and-3 3:30 Active rest 8 Suspended side stroke flips 1:30 Work phase 9 Bounding & clock drill 3:30 Active rest 9 Suspended jumping Jacks 1:30 Work phase 10 Triple jump variation 1 & 2 3:30 Active rest 10 Suspended rotisserie turn & tuck 1:30 Cool Down 5:00 60:00
* music used: Instrumental Interval 3:30/1:30 Ratio available from Dynamix music
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Plyometric and Bounding Exercises: Listed by order as introduced in class.
Squat jump: bend knees and push off the pool bottom forcefully keeping legs straight through the
jump. Bend knees to land softly on both feet.
One-footed squat jump
Tuck jump: bend knees and push off pool bottom driving knees up towards chest. Bend knees to land
softly on both feet.
Moguls variation 1: drawing knees up toward chest, fully extend straight legs to the left and right
Moguls variation 2: drawing knees up toward chest, fully extend straight legs to the front and back
Continuous tucks: tuck jumps performed continuously through a predetermined number of repetitions.
Double leg curl: bend knees and push off the pool bottom pulling both heels towards glutes.
Tuck/Curl Combo: tuck jump immediately followed by double leg curl
Long jump: jump as far as possible using explosive force off pool bottom and landing on both feet
Triple jump: running start, launch off one foot as far as possible 3x (alt R, L, R or L, R, L ) then land on
both feet
Ankle jump: using force generated mainly from the calves, forcefully push off bottom of pool and roll
off toes. On landing, roll back through heel.
Ballet jump 1st position: v with feet-heels together
Ballet jump 2nd position: wider version of position 1
Ballet jump 3rd position: heel to arch of other foot – perpendicular feet
Ballet jump 4th position: heel slides forward from 3rd position with aprox. 6 inches between heel and toe
of other foot
Ballet jump 5th position: heel slides back to touch toe of other foot
Jumping jack tuck: out, in, draw knees up forcefully into tuck position
Cheerleading jump: “herkie” jump resembling a hurdlers stretch with both knees bent, forward hip
externally rotated and back hip internally rotated
Split stance: variation of squat jump (straight leg or bent)
Abduction jacks: repetitive jumping jacks with emphasis on abduction
Crossover jacks: repetitive jumping jacks with emphasis on adduction
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3-and-3: perform 3 continuous tuck jumps, immediately followed by 3 ballet jumps. Repeat entire
sequence beginning with position 1 - position 5. Alternate which foot is forward on ballet positions 3-5.
Bounding: from a standing position explosively jump forward, backward, or laterally off one foot
Clock drill: running in place. When instructor yells out 3, 6, 9, or 12, participants immediately bound to
that position
Triple jump variation 1: perform all 3 initial jumps on R or L foot, then land on both feet
Triple jump variation 2: perform all 3 initial jumps on both feet, then explosive final jump to one foot
Suspended Exercises: Listed by order as introduced in class.
Moguls: suspended moguls front to back and/or left to right
twists: suspended twist with sculling arms
Cross-country ski: suspended ski
High knee jog: suspended jog
Diagonal jumps: “x marks the spot” suspended alternating right leg over left and left leg over right in a
vertical position
Hurdle jump: “heel to knee” suspended alternating right lead and left lead with sculling arms
Figure 4: with heel over other knee, lift bottom leg and lower (bottom knee reaches pool bottom) while
sculling arms
Side stroke flips: scissor kick with a 180◦ horizontal turn to other side
Jumping jacks: suspended jump out and tuck in
Rotisserie turn & tuck: 360◦ suspended horizontal turn with horizontal tuck
