Plyometrics and the High Jump
Key Findings from Plyometric Training and the High Jump
Plyometric training is a vital tool for track and field athletes, enhancing power and overall performance, particularly in events like the high jump. This article outlines the history, scientific principles, and practical applications of plyometric training, emphasising its significance for coaches and athletes alike.
History of Plyometric Training
Plyometric training originated in the Soviet Union during the 1950s and 1960s, gaining recognition in the West in the mid-1970s. Initially linked to triple jump training, athletes performed exercises that mimicked the demands of their event, such as jumping between boxes. Over time, various terms emerged, including "stretch-shortening training" and "reactive training," and the methodology expanded to include athletes across multiple disciplines—sprinters, throwers, and even middle-distance runners incorporated plyometric elements into their routines to enhance performance.
Scientific Basis of Plyometric Training
Plyometric exercises involve a rapid stretching (eccentric contraction) followed by a shortening (concentric contraction) of muscles, maximising power output. This stretch-shortening cycle allows for the storage and subsequent release of elastic energy, leading to increased force production and faster upward acceleration. Research indicates that plyometric training is more effective for developing power compared to traditional resistance training alone.
Comparing Training Methods
There are three primary training methods to enhance power: traditional resistance training, plyometric training, and ballistic training. While traditional resistance training increases strength, it may not sufficiently improve the rate of force development. Plyometric training focuses on rapid movements using body weight, while ballistic training combines resistance with momentum, utilising lower weights at higher speeds. Studies suggest that ballistic training may offer superior benefits for experienced athletes.
Integrating Plyometric Training
As athletes build strength and experience, integrating plyometrics becomes essential for enhancing power performance. Coaches should focus on each athlete's weakest power component to maximise improvement. Safety is paramount; ensure athletes have a solid strength foundation and follow guidelines for intensity, volume, frequency, and recovery to prevent injuries.
Specific Relevance to the High Jump
In high jump, athletes utilise distinct techniques—“speed flopper” and “power/strength flopper.” Speed floppers generally achieve faster approach speeds and shorter ground contact times, critical for optimal performance. Key training focuses on optimising the take-off phase through exercises that enhance muscle pre-tension, coordination, and explosive push-off. Recommended drills include:
Depth Jumps: From low boxes to develop rapid rebound and muscle readiness.
Scissors Technique Practice: To refine plant leg loading and enhance quick take-off mechanics.
Conclusion
Plyometric training plays a crucial role in developing power for track and field athletes. Coaches are encouraged to customise training programmes to meet the individual needs of their athletes while considering the specific demands of each event. By effectively integrating plyometric training, coaches can help athletes reach their peak performance.