ACE PERSONAL TRAINER MANUAL | RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS CHAPTER 10
Table 10-8 Plyometric Volume Guidelines (Given in Contacts per Session) Athletic Level Beginner
Low-intensity Drills 80–100
(no experience)
Intermediate (some experience)
Advanced (vast experience) *Includes some low-intensity drills as movement preparation for the more advanced drills Type
Plyometric exercises consist of quick, powerful movements for the lower and upper body. Tables 10-9 and 10-10 list common plyometric drills.
Table 10-9 Lower-body Plyometric Drills Drill
Jumps in place Jumping jacks 100–150 140–200 80–100 (150–200 total*) 100–120 (180–220 total*) 60–80 (150–200 total*)
80–100 (180–220 total*)
Moderate-intensity Drills 60 (100–120 total*)
365
High-intensity Drills 40 (100–120 total*)
Description
Jumps require taking off and landing on both feet simultaneously. Jumps in place require multiple explosive jumps with no rest between repetitions.
Jumping jacks involve simultaneous lower- and upper-body movements. The traditional jumping jack involves both the arms and legs moving in the frontal plane. However, arm and leg actions can take place in all three planes and could occur either in-synch (where the arms and legs move the same direction at the same time), or out-of-synch (where the arm and leg actions occur during opposing movements).
Alternating push-off [<12-inch (30-cm) box]
Single linear jumps Standing long/vertical jumps Single front/lateral box jumps Multiple jumps Knee tucks Front/lateral cone jumps Multidirectional jumps Hexagon drill Diagonal cone jumps
Clients begin with the right foot on the top of a step or small box and the left foot placed behind on the floor. The client explosively pushes off with the right leg and switches feet in the air to land with the left foot on the box and the right foot on the floor.
These exercises emphasize the vertical and horizontal components of jumping and are performed at maximal effort with rest between jumps.
These exercises emphasize an explosive action in either the horizontal (long jumps) or vertical direction and are performed with little to no rest between repetitions.
These exercises require an explosive action to move either forward or laterally to land on top of a stable box or platform. The client should explosively jump to the top of the box, and then step back down to perform the next repetition.
These exercises move the client in a single linear direction, emphasize the vertical and horizontal components of jumping, and are performed repeatedly with no rest between jumps.
These exercises challenge the client to pull the knees up to the chest during the flight time in the air. They can be performed one at a time, or repeatedly with no rest between jumps.
These exercises require jumping over cones in either a forward or lateral direction. The height of the cones can vary to change the intensity of the jumps.
These exercises move in a variety of directions, emphasize the vertical and horizontal components of jumping, and are performed repeatedly with no rest between jumps.
The trainer marks off a hexagon on the ground using 18-inch (46-cm) lines. The drill involves jumping in and out of the hexagon and moving from one line to the next to complete two full revolutions around the hexagon.
These exercises require jumping over cones in a diagonal direction. The height of the cones can vary to change the intensity of the jumps.
