Plyo's and Hop Progressions
Sport:Football Plyometrics and Hop Progressions
Plyometrics can stimulate changes in the neuromuscular system , enhancing the ability of muscle groups to respond more quickly and powerfully to slight and rapid changes in muscle length. Once athletes are competent at applying jumping/takeoff and landing mechanics on both feet, single leg mechanics can be implemented. It is important to remember to develop athlete neuromuscular and proprioceptive control before progressing to more dynamic movements. Hops can be used for height and distance, and in any direction, such as forward, backward and laterally.
We can use hops as a single response (SR) effort or multiple response (MR), over successive efforts. Single response is great for athletes who are learning how to hop or are new to plyometrics. This allows for technical checks and resets, helping the athlete/brain pick up the movement. Once the athlete is competent and confident, this can move to multiple response efforts, and progressions. Speed can be added once take-offs and landings are properly performed.
After knee injuries, hopping can help identify compensatory patterns, loading patterns, and differences in quadricep strength. High levels of demand are required of hip and knee musculature for single leg stability and control for landings and takeoff. We can also see how energy patterns are used and dissipated. Landings with lots of noise is an indicator of dissipation issues. For sprinting speeds greater than 7.0ms, force switches to regions of the hips. Going the other way, braking or slowing down, the knee extensors help decelerate the body in a horizontal direction, and limit the forward rotation of the center of mass over foot.
Developing ankle control, and calf strength is important for speed up to 7.0ms, agility and power. Strength and stability at ankle joints are also needed to reduce energy leaks further on up the kinetic chain. To help reduce force around the knee; Foot, ankle, calf strength and stability is extremely important. This should be included in any knee injury, return to competition (RTC) training/rehab programmes. Actions in football such as planting the foot, cutting to change direction, striking a ball or jumping and landing, require the ankle and calf to be trained to use and release energy, and execute effective movement.
Hops can be used develop explosive lateral power throughout the legs and hips. Football requires explosive changes of direction, speed, and dynamic balance. Including the ability to coordinate power and transition into smooth effective movements.
Hops develop hip projection, cyclic leg action, balance & postural stability of using one and two feet. Balanced footballers are able to move better on the pitch, for example in 1v1 situations and execute explosive, reactive actions on and off the ball. Also performing explosive actions with equal force.
Hops can address knee valgus issues, deficits in ankle, hip and trunk alignment. Hops can increase single leg strength, improve motor skills, i.e. brain to limb coordination. Including overall athleticism and the ability to generate force. Other aspects such as connective tissue quality and strength i.e. tendons and ligaments can also be improved.
Plyometrics can be used all year round, a coach can make adjustments to the load and intensities to suit the team or athlete training and competition schedules.
Lizzie Fluke