Simple plyometric coaching progression: ✅ Low intensity skipping ✅...
Eamonn Flanagan@EamonnFlanagan
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May 22, 2025
~1 min read
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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.
✅ Low intensity skipping
✅ Vertical "power skips"
✅ Short bound
✅ Bounds or hops for distance
Appropriate entry points for athletes of all levels.
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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
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
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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
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
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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
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
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Bounding for Distance
Now we’re at the top of the intensity pyramid.
✔️ High force
✔️ High velocity
✔️ High technical demand
Now we’re at the top of the intensity pyramid.
✔️ High force
✔️ High velocity
✔️ High technical demand
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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 👇
Hops are single leg takeoffs into single leg landings or rebounds
More on plyometric intensity classification in the thread below 👇
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Defining plyometric intensity
Eamonn Flanagan@EamonnFlanagan
Defining Plyometric Intensity
You can't program safely & effectively unless you understand the intensity of training exercises
Plyometric intensity = stress exercise puts on muscle, connective tissue & joints
Thread & videos below on determining factors of plyo intensity 👇
You can't program safely & effectively unless you understand the intensity of training exercises
Plyometric intensity = stress exercise puts on muscle, connective tissue & joints
Thread & videos below on determining factors of plyo intensity 👇
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📌 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
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
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Lots more on coaching progressions and plyometric intensity classification on the @SportsmithHQ course
Plyometrics: The science & practice of reactive strength development
Plyometrics: The science & practice of reactive strength development
Eamonn Flanagan@EamonnFlanagan
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:
sportsmith.co/courses/plyome…
See here for more:
sportsmith.co/courses/plyome…
