By: Jeremy Scott M.Ed., C.S.C.S, M.S.C.C., FMS

Plyometric training can be beneficial for skiers of all skill levels to increase hip and leg power and decrease the chance of injury.  A plyometric exercise utilizes the stretch-shortening cycle of a muscle.  A muscle contraction is more powerful when a muscle is stretched first.  Think of a rubber band, the more it stretches the more power it has when released.  In summary, the Merriam-Webster definition of plyometrics is: exercise involving repeated rapid stretching and contracting of muscles (as by jumping or rebounding) to increase muscle power.

As with any form of training, plyometric exercises can be overdone and become dangerous.  Therefore, follow a proper progression with any plyometric routine. Choose quality over quantity.  When measuring volume (reps) in plyometrics, keep track of how many times you land.

Learn how to land before beginning a plyometric routine.

LANDING MECHANICS (Elevated Surface): Learn to absorb forces through the lower body.

• Begin with an elevated area of 6 inches.
• Simply step off elevated surface with both feet and land softly on the balls of the feet, feet shoulder width apart.
• Upon landing the knees are bent and the hips are slightly above parallel (1/2 squat position).
• Head up, eyes forward, chest up.
• Avoid landing with legs straight and bent forward at the waist with head down.
• Also, do not let your knees buckle inward.  Keep the knees over the feet.
• Again, learn to land and absorb ground forces by landing on the balls of the feet, while bending at the knees and sinking the hips down.
• This will make you more efficient in ground reaction efficiency.
• You can progress to elevated surfaces of 12-18 inches.

There are many plyometric exercises to choose from, here are a few.  Do each exercise for 2-3 sets of 5-8 reps unless otherwise indicated.

PLYOMETRIC EXERCISES: SIMPLE TO COMPLEX

SECTION 1

1. SQUAT JUMP: NO ARMS
   • Begin jumps in the squat position; hips slightly above parallel, knees bent, feet shoulder width apart; eyes forward.
   • Hands behind the ears.
   • Explode upward out of the bottom with maximal force.
   • Extend the hips, then the knees, then the ankles (triple extension).
   • Land with proper landing mechanics; pause, reset, and repeat.
2. SQUAT JUMP WITH ARM SWING
   • Begin in a squat position with arms straight and hands back behind the hips.
   • Explode upward out of the bottom with maximal force.
   • Extend the hips, then the knees, then the ankles.
   • Throw the arms upward rotating through the shoulder.
   • Land back in the start position with proper landing mechanics, pause, reset, and repeat.
3. SQUAT JUMP WITH ARM SWING AND COUNTER-MOVEMENT
   • Begin in a squat position with arms straight and hands back behind the hips.
   • A counter-movement is performed by rising up to the balls of the feet with the arms swinging upward through the shoulder to above the head.
     Immediately drop the hips downward and bring hands back behind the hips in a ½ squat position and explode upward leaving the ground through extending the hips, knees, and ankles with coordinated arm movement.
   • Land properly back in the start position; pause, reset, and repeat.
   • Progress to continuous jumps.

SECTION 2

1. FORWARD JUMP AND LAND (over 1-5 cones or hurdles).
   • Begin in proper squat position.
   • Explode up over obstacle and land properly.
   • Pause, reset, and repeat.
   • Progress to continuous jumps and single leg jumps.
2. LATERAL JUMP AND LAND (over 1 cone or hurdle).
   • Begin in proper squat position.
   • Explode laterally over obstacle and land properly.
   • Pause, reset, and explode back in the opposite direction and land.
   • Progress to continuous jumps and single leg jumps.
3. BOX JUMPS (Boxes from 6 – 30 inches)
   • Begin in ½ squat position.
   • Explode up onto box and land with proper landing mechanics.
   • Step down, reset, and repeat.
   • Can be done with or without arm movement, and counter-movement (as defined in section 1).
4. LATERAL BOX JUMPS (Boxes from 6 – 30 inches)
   • Stand to one side of the box in a ½ squat position.
   • Utilize a counter-movement with arm swing and explode up onto box and land with proper landing mechanics.
   • Step down, reset, and repeat.

SECTION 3

1.   ALTERNATING SPLIT SQUAT JUMPS
   • Begin in a lunge position with the front knee aligned over the foot and the other leg behind the mid-line (middle) of the body.
   • Hands on the hips, no arm movement.
   • Explode up off the front foot as high as you can.
   • Switch legs in air (scissor movement) and land on opposite foot; pause and repeat switching legs again in air.
   • Can also be done with arm movement.
   • Progress to continuous jumps.
2. DOUBLE LEG ZIG-ZAG HOP (6-10 cones or hurdles)
   • Place obstacles about 20 inches apart in a zig-zag pattern.
   • Start in ½ squat position to the outside of first obstacle.
   • Arms at sides at 90-degrees at the elbows.
   • Explode up and over the first obstacle to the outside of the second obstacle, keep shoulders square (i.e. without twisting the upper body). Immediately jump again to the outside of the third obstacle and so on.

PLYOMETRIC PROGRAM DESIGN:

1. QUALITY over quantity.
2. WARM-UP properly before performing plyometrics.
3. FREQUENCY: Perform twice a week on non-consecutive days for 6 – 8 weeks.  After 6 – 8 weeks rest for a week or two and begin a new program progressing exercises from the previous program.  If you begin a sports season decrease frequency to once a week.
4. RECOVERY: Rest for 10s between reps and 2-3 minutes between sets.
5. VOLUME: Utilize above chart; perform 2-3 sets of each exercise for 5 – 8 reps.
6. Utilize proper progressions.
7. Increase INTENSITY by:
   • Performing continuous jumps, increasing speed.
   • Elevating box height.
   • Increasing distance of forward / lateral jumps.
   • Progress to single leg plyometrics.

Be sure to consult your doctor before beginning any training program.
Should you experience prolonged soreness or pain from plyometrics, stop program and consult doctor.

Baechle, Thomas; Earle, Roger.  Essentials of Strength and Conditioning.  National Strength and Conditioning Association. 2008.