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Simple plyometric coaching progression: ✅ Low intensity skipping ✅ Vertical "power skips" ✅ Short bound ✅ Bounds or hops for distance Appropriate entry points for athletes of all levels.
Skips are a great bridge btw bilateral jumps and bounding. They are short-to-long distance, rhythmic patterns. Unilateral, but the quick changeover btw feet dampens the technical demand and the impact intensity A great entry point to more intense bounding or hopping
Skipping can be intensified w/ ⬆️ intent of effort in vertical direction Power skips: ✔️ Develop rhythm ✔️ Introduce unilateral impact ✔️ Teach vertical projection with shorter ground contact times This is training in its own right & rehearsal for high-intensity bounding
Vertical Bounding Before bounds for distance, emphasize vertical force. ✔️ More flight time, more time to attend to key positions ✔️ Less risk ✔️ Easier coaching window for observing CoM, pelvis, and posture
Bounding for Distance Now we’re at the top of the intensity pyramid. ✔️ High force ✔️ High velocity ✔️ High technical demand
Hopping is arguably an even higher intensity (stimulus) Hops are single leg takeoffs into single leg landings or rebounds More on plyometric intensity classification in the thread below 👇
Defining plyometric intensity <a target="_blank" href="https://x.com/EamonnFlanagan/status/1835380577127772510" color="blue">x.com/EamonnFlanagan…</a>
📌 Remember: More intensity = more opportunity for error and greater cost of error Start with what the athlete can control, and layer in complexity only when they’ve demonstrated competency Better to under-prescribe and progress fast, than over-prescribe & create undue risk
Lots more on coaching progressions and plyometric intensity classification on the @SportsmithHQ course Plyometrics: The science & practice of reactive strength development <a target="_blank" href="https://x.com/EamonnFlanagan/status/1923711168947859761?s=19" color="blue">x.com/EamonnFlanagan…</a>