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Most rehab pros and strength coaches miss the mark prescribing plyometrics...


Nowadays, most PTs and strength coaches understand the importance of implementing plyos in rehab and training.


It’s my experience that many of us shoot from the hip when programing plyos without much specificity or direction. Developing a hierarchy for organizing, prescribing and assessing plyometrics has made the road to systematically delivering the right stimulus to our clients much clearer.

 

Here it is…

 

Plyometric Categorization Model:

 

Movement skills are dynamic and task specific. These skills can be observed clearly during any running-based field or court sport.

 

Movement Skills:


Acceleration



Max Velocity



Change of direction (non-reactive, “offensive”, postures/positions/capacities )



Agility (reactive “defensive”)



 

So….which plyometrics set you up best for developing each movement skill?


Like a chef combining ingredients to create a delicious meal. PTs and performance coaches blend different qualities (ingredients) to create drills aimed at developing specific movement skills (meal).

 

Qualities:

  1. Direction of force

    1. Vertical

    2. Horizontal

    3. Sagittal

    4. Frontal

    5. Transverse

 

2.    Phase of Gait Cycle

a.    Initial Contact

b.    Midstance

c.     Terminal Stance

 

3.    Impulse

a.    Propulsion

b.    Braking

c.     Transition (amortization)

d.    Stiffness (elasticity)


“Begin with the end in mind” -Steven Covey


Example: To best prepare for the demands of acceleration we'd emphasize certain compents of impulse control, phase of gait and direction of force, see below.


Direction of Force

Phase of Gait

Impulse

Acceleration

Horizontal

All

Propulsion

 

Sagittal

 

Transition

 

 

 

Stiffness

Max Velocity

Vertical

All

Transition

 

Sagittal

 

Stiffness

Change of Direction

Task specific

Initial Contact

Braking

 

 

Midstance

Transition

Agility

All

All

All


Below are examples of drills that fit into each bucket. The options here are endless so long as the qualities line up with the movement skill you’re trying to develop!


Acceleration: Sled resisted A switch

(horziontal/saggtial/midstance//transition/stiffness)


Max Velocity: Moderate stim hops

(vertical/sagittal/midstance/stiffness) https://youtube.com/shorts/znbW-iXdAm0


Change of direction: Band resist/assist lateral shuffle rebounds

(horizontal/frontal/midstance/transiton)


Agility: Curvilinear reactive ball pickup

(all)


Theres nothing new under the sun. No magic drills or gimmicks. Just better ways we can synthesize information to deliver rehab and training plans with focus and intention.


Human movment is complex. No model is perfect or complete. Task, individual and envirnommental constraints ulitmaly run the show. We will either be prepared for the outcome or not.


Here's to being prepared more often than not!!


Is pain or injury limiting your abilty to train or compete? Want to be confident you have a well designed training structure and execution plan? We're here to help!









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