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Plyometric Coaching Checklist: From Head to Foot 📋 The head 📋 Torso & pelvis 📋 Knee position 📋 Ankle & foot (before ground contact) 📋 Foot (at ground contact) 📋 CoM over foot (in mid stance)
The Head 🧠 The head can weigh ~5kg and sits at the distal end of the body. Even subtle deviations affect downstream posture. ✅ Keep the head neutral ✅ Relax neck/shoulders 🚫 Don't develop momentum from the head & neck
Torso & Pelvis A controlled pelvis is key. Watch for excessive lordosis and rib cage “flaring.” The pelvis and rib cage should be connected. ✅ Rib cage & pelvis connection ✅ Pelvis within "neutral" range 🚫 Avoid "penduluming" pelvis 🚫 No “disconnected” upper/lower body This becomes more challenging in horizontal, unilateral tasks such as bounding.
Knee Position At the apex of bounds or hops, keep the knees lower than the hips. This: ✅ Avoid excessive hip flexion ✅ Stops pelvis from penduluming ✅ Decreases impact forces at foot strike
Ankle & Foot (before ground contact) Pre-activation is key ✅ Dorsiflex the ankle pre-contact ✅ Develop stiffness through pretension ✅ Flatter foot contact on unilateral / horizontal plyometrics 🚫 Don’t strike the ground overly plantarflexed
Foot at ground contact Think “attack the ground ✅ Aim for a full foot or near-full foot contact ✅ Maximize surface area for force transmission 🚫 No excessive landing on the balls of the feet
Knee-Hip-Shoulder-CoM "stacked" At peak compression, the center of mass should be stacked over the foot. ✅ Compact, upright posture ✅ Stiff and strong ✅ Ready to rebound This is the key position to leverage amortisation in the stretch shortening cycle. Don’t let it collapse.
This thread is a quick overview of the coaching info that we cover in "Plyometrics: The science & practice of reactive strength development", the 3-hour course on Sportsmith See here for more: <a target="_blank" href="https://www.sportsmith.co/courses/plyometrics-science-practice-of-reactive-strength-development/Eamonn" color="blue">sportsmith.co/courses/plyome…</a>