Explosiveness training helps young athlete to apply maximum force in the shortest period of time. Many sport activities involve far faster movements and far higher power outputs than are found in most strength exercises. An athlete can be exceptionally strong but lack significant explosive power if they are unable to apply their strength rapidly.
During sprints or jumps characteristic of most so-called explosive sports, such as basketball, volleyball, combat and other sports, an eccentric-concentric muscle contraction occurs, which is characterised by muscle stretching followed by sudden muscle shortening. During eccentric contraction, the muscle is stretched, and elastic energy is produced, which the muscle stores. If muscle shortening occurs immediately afterwards, this energy can be used to generate even greater muscle force. This cycle, known in the literature as the stretch-shortening cycle (SSC), is the basic principle of plyometric training: to transfer the elastic energy of the muscles into a concentric movement as quickly as possible.
When planning and implementing plyometric training, the following key principles should be followed:
Before starting plyometric training, young athletes should meet specific prerequisites related to general physical conditioning and must demonstrate proper landing technique.
Training design should align with the athlete’s stage of development, considering individual characteristics and current abilities.
Apply the principle of gradual progression, from simple to complex, from easy to challenging, and from familiar to unfamiliar jump patterns.
Prioritize quality (short, intense sessions) over quantity (long, exhausting sets).
Emphasize soft, quiet landings to minimize impact and ensure proper force absorption.
Allocate sufficient time to learn and refine proper jumping and landing techniques.
Plyometric training should be performed while the athlete is fresh, ideally at the beginning of the physical conditioning or technical-tactical session as it places high demands on the central nervous system.
Always begin with a dynamic warm-up. Avoid static stretching before plyometrics, as it can reduce movement speed and explosiveness.
Fatigue significantly reduces the effectiveness of plyometric training. If fatigue sets in, it’s better to stop the session.
During periods of rapid growth (pubertal growth spurts), monitor and adjust jump volume and intensity appropriately.
Landings should be made with the entire foot, not just the toes or heels, to ensure muscles, not joints, absorb the load.
Don’t neglect the development of other motor skills. Strength, coordination, and flexibility are essential for safely performing more advanced plyometric exercises.
If you want to learn about the additional principles of plyometric training or how to design traning to enhance explosiveness of youth athletes relative to the stages of athletic development look for our resources:
Book set „Formula for Success in Sports“ and video series „Integral Physical Conditioning for Young Athletes“ (on SALE!)
Wishing you success,
Igor Macner
