Plyometric Program 
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 here. 
  • For a sample workout using these plyometrics click here.


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 down, etc.

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 landing.

Bounding
A kind of aggressive "skipping".  Progress height and distance as
technique improves.

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.

Tuck Jumps
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 
Jon Heck at: