Five factors that determine if plyometrics training is a good option
Before getting too far into planning the specifics of a plyometric program, Jim Radcliffe, the head strength and conditioning coach for the University of Oregon football team, says the prudent approach is to look honestly and carefully at issues that could affect safe participation in such intense training. He points to five factors that trainers must know about their athletes or that those planning their own programs should keep in mind and treat seriously.
Is serious plyometric training a good option? Before getting too far in planning the specifics of a program, the prudent approach is to look honestly and carefully at factors that could affect safe participation in such intense training.
Plyometric training is the coordinated use of the entire body in the expression of power. Those powerful movements employ the upper body as they traverse the center of the torso, involving the motions of tossing, passing, and throwing, and their subcategories of swinging, pushing, punching, and stroking.
Plyometric training was originally developed to achieve more efficient and powerful movement patterns over and off the ground. Athletes were looking to run faster, jump higher and farther, and change direction more effectively, or in other words, negotiate the ground better.
A long, sturdy bench, rectangular box, or row of bleachers or stadium steps is required for the stride jump. This exercise is excellent for any sport or activity that requires good projection of the hips from a single-leg or alternating-leg movement.
High-Powered Plyometrics presents exercises and programs used by
today’s top athletes, coaches, and conditioning experts for development
of explosive power, strength, and speed. Along with exclusive access to
an online video library, it features 23 programs for 21 sports and the
latest training methods, equipment, and assessments as well as 79
exercises for increasing power.
Improve strength, power, speed, and more! No matter what sport you play or level you compete, High-Powered Plyometrics will take your performance to the next level.
High-Powered Plyometrics is a systematic guide to explosive power training for athletes, coaches, and strength and conditioning experts. Exploring the principles of high-intensity plyometric training, power assessments, and development of long- and short-term conditioning programs, this hands-on guide covers it all.
You’ll find detailed photo sequences, step-by-step instruction, and intensity guidelines to ensure correct technique for 79 exercises that increase power in the core and upper and lower body. Incorporate exercises into an existing program, or personalize one of the ready-to-use programs for 21 sports, including football, basketball, track and field, volleyball, and wrestling. You’ll also learn to track progress and adjust your programming to maintain your results.
The most dynamic and complex exercises found in the book are housed in an all-new online video library. Via streaming video, you have exclusive access to demonstrations of dozens of exercises and drills to ensure you perform them with proper technique.
Go beyond basic conditioning and develop the explosive power that will give you an edge on the competition.
Part I Plyometric Training
Chapter 1 Power Prerequisite for High-Level Performance
Get results using plyometrics
Apply athletic principles to plyometric training
Evaluate based on the various types of strength
Use the stretch–shortening concept
Chapter 2 Athletic Power Activation Process
Activate power to create a successful training session
Warm up to properly prepare for work
Cool down to relax and recover
Chapter 3 Power Training Methods and Equipment
Maintain form and execution by following basic guidelines
Breathe to assist exercise execution
Train progressively to maximize skill
Use rest periods advantageously
Optimize training through the environment
Chapter 4 Power Assessments
Creating an Effective Program
Consistent Execution Evaluation
Part II Plyometric Drills
Chapter 5 Upper-Body Power Development
Chapter 6 Core Power Development
Chapter 7 Lower-Body Power Development
Part III Plyometric Programming
Chapter 8 Complex Training
Learn how complex training works
Integrate complex training into the yearly plan
Chapter 9 Sport-Specific Training
Baseball, Softball, and Cricket
Basketball and Netball
Tennis, Racquetball, Squash, and Handball
Track and Field
Olympic Weight Lifting
Chapter 10 Season-Long Power Maintenance
Develop a year-round training program
Individualize the training program
Review the functions of training and rehabilitation
About the Author
Jim Radcliffe is one of the most overlooked elements in the
success of Oregon’s student-athletes. Now in his third decade as the
school’s head strength and conditioning coach, he not only plays a
significant role in the Ducks football program as the designer of the
year-round conditioning calendar, but he also has been quick to aid in
the athletic development of athletes in all sports in his work with
Olympians and World Championship medalists.
Radcliffe has guided football, basketball, track and field, baseball,
and volleyball athletes during much of his career. He furnishes the
student-athletes with a variety of exercise through weight training and
lifting systems and is a noted authority on exercises dealing with the
improvement of speed and quickness. He became assistant strength coach
at Oregon in 1985, a position he held for two years before assuming the
duties of head coach in that area.
Radcliffe taught and coached a variety of sports and was the athletic
trainer at Aloha High School from 1978 to 1983. He then did graduate
studies at Colorado and worked in private business before joining the
Ducks staff. Graduating from Pacific in Oregon with a degree in physical
education and health in 1980, he played four seasons as defensive back
and was captain of the special teams. Radcliffe earned his master’s
degree in biomechanics from Oregon.
Active in national organizations surrounding his profession, Radcliffe
has been certified by USA Weightlifting, CSCCa, and the NSCA. He also
has written books, been published in numerous professional journals, and
produced videos on plyometrics.
Bob Farentinos is a fitness professional and lifelong athlete. He
has competed in weightlifting, cross-country skiing, and rowing and has
won national titles and masters championships in all three sports.
Farentinos earned his PhD in biology from the University of Colorado and
spent many years as a professor and researcher at various universities,
including Colorado, Michigan, Ohio State, and Johns Hopkins. He has
published extensively in scientific journals and has written wildlife
stories for children as well as numerous lay articles on exercise,
health, and fitness.
In the 1980s, Farentinos owned and managed a sport and fitness center in
Boulder, Colorado, designated as an official training facility for the
U.S. ski team. At the center he trained and coached Olympic and
professional athletes in cycling, running, triathlon, Nordic and alpine
skiing, weightlifting, climbing, and mountaineering. During that time he
also worked with athletes and coaches at the U.S. Olympic Training
Center in Colorado Springs.
From 1984 through 1991, he competed in the United States Ski Association
(USSA) Great American Ski Chase, a national series of 50-kilometer
cross-country races, winning several age-class championships. He
participated in the 1988 Winter Olympics in Calgary as a technical
representative for one of his ski equipment sponsors.
Farentinos began his rowing career in 2003 at the age of 62. Within a
few years he was rowing competitively, winning gold and silver medals in
Northwest Regional Masters Championships in single sculling. In 2007 he
won the Canadian National Masters Championship and has competed
successfully since then in national and regional regattas and head races
in single and double sculling.
Farentinos volunteers his time and expertise designing workout
facilities and exercise programs for youth dealing with substance abuse
and addiction. He uses exercise and sport to redirect their focus toward
healthier and more productive lifestyles.
Farentinos lives in Portland, Oregon.
“In front of you is a locked door that reads ‘Athleticism.’ How
fortunate you are that Coach Radcliffe gives you the key to this door in
the new edition of High-Powered Plyometrics.”
Ashton Eaton-- American Decathlete and Olympic Champion,
World-Record Holder, Decathlon and Heptathlon
“Coach Radcliffe is the finest strength and conditioning coach in the
world. His knowledge and passion for making athletes stronger and faster
Nick Symmonds-- Professional Track Athlete,Two-Time Olympian
(800-meters, 2008 and 2012 Olympics)
“Jim Radcliffe is the secret weapon behind the success of all of the
sports at the University of Oregon, and his High-Powered Plyometrics
is a must-have for all coaches and athletes! Radcliffe translates
explosive power to sports better than any coach out there.”
Rose Monday-- USA Track & Field 2012 Olympic Games Women’s
Assistant Distance Coach, USATF Women's High-Performance National