Examples of each of our plyometric exercises.
(Our thanks to DeAnna Stark for
her modeling and plyometric prowess.)
- For a brief overview of plyometrics and a discussion on our use of
them for conditioning and knee injury prevention click
- For a sample workout using these plyometrics click
It's All About The Landing: While the jumping
aspect of the plyo's is important for conditioning, it's the landing of
each jump that is important in the theoretical prevention of ACL injuries.
Technique on landing is crucial. A few key concepts: Land Softly!
Land Quietly! Use your knees and hips as shock absorbers or bend
your knees and hips when you land. Land on your toes. Your
shoulders should be over your knees when you land. During
the plyo's you should constantly remind yourself to land softly.
Another key concept for ACL injury prevention: bend your
knee in everything you do ... turning, landing, stopping, cutting, slowing
Sticking the Landing: What's a successful
stick? Your balance is maintained for the indicated time and you
do not take any additional steps. Or there is no foot movement
from the time you land. It will be difficult, and not every landing
will be successful.
Broad Jumps- Stick Landing
Two footed jump as far as possible. Hold landing
for 5 seconds.
Jump, Jump, Jump, Vertical
Three succesive broad jumps with a vertical jump
immediately after landing
from the third broad jump. Hold landing after
the vertical jump for 2 seconds.
Jump, Step, Jump
Broad jump into a 6-8 inch step landing. Jump
off step with two feet and hold landing
for 2 seconds. Alternate feet with each step
A kind of aggressive "skipping". Progress height
and distance as
One to Two, Stick Landing
Hop off of one foot, landing on two. Hold landing
for two seconds.
Two to One, Stick Landing
Broad jump landing on one foot. Hold landing
for 2 seconds.
Hop, Hop, Stick Landing
Two consecutive single legged hops. Hold second
landing on one foot for 5 seconds.
180 Degree Jumps
Two foot jump, rotate in mid air 180 degrees.
Hold landing for 2 seconds.
Repeat in opposite direction.
From standing position jump and bring both knees
up t chest as high
as possible. Repeat quickly.
|These plyometric exercises are based upon professional experience and
the following article:
Hewett TE, Stroupe AL, Nance TA, Noyes FR. Plymetric training in
female athletes: Decreased impact forces and increased hamstring torques.
American Journal of Sports Medicine. 1996;24(6), 765-773.
Questions or comments regarding the Athletic
Training Pages should be directed to
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