Improving power for athletic performance is an ongoing focus in training programs, where a variety of methods and tools are employed—from traditional strength training to more innovative devices designed to introduce resistance into an athlete’s movement patterns. Plyometrics have become a valuable addition to strength training, contributing a “speed-strength” element that complements traditional weightlifting practices. By leveraging bodyweight exercises, plyometric training enhances key athletic abilities such as running, jumping, and throwing.
As discussed in the previous performance blog, the process of incorporating plyometrics begins with mastering basic movements in all primary directions—forward, lateral, and diagonal. Once athletes have established a solid foundation with these fundamental movements, more complex applications can be added to further enhance performance. One such application is the introduction of variable resistance to these basic movements, which can help take athletic performance to the next level.
Variable Resistance in Plyometrics
Variable resistance is achieved by using elastic bands or rubber tubing that provides a load to the body as it is stretched. As the band or tubing elongates, its resistance increases, applying a greater load throughout the movement’s range of motion. This progressive loading stimulates muscle fibers in ways that traditional weight training may not, particularly at joint angles where muscles are not fully engaged in typical resistance exercises.
The same principles of muscle stimulation apply when adding variable resistance to plyometric movements, assuming that the fundamental movements have already been mastered. For plyometric exercises, the use of elastic resistance can further enhance power generation, especially in the stretch-shortening cycle. This biomechanical process involves a rapid stretch followed by an immediate contraction, creating explosive force that drives improved vertical and horizontal displacement of the body.
Introduction of Cord-Loaded Plyometrics
When integrating cord-loaded plyometric movements, it’s crucial to begin by applying resistance that pulls the athlete vertically down toward the ground. Horizontal resistance—applied through anterior or posterior loading—can be introduced later, once vertical resistance has been mastered and the athlete demonstrates sufficient body control and speed.
In the initial stages, the resistance should be relatively light—around 5%-15% of the individual’s body weight. This minimal load provides the necessary muscle stimulus to encourage adaptation without impeding the speed of movement, which is a key element of plyometric training. By gradually increasing the load, athletes experience incremental power adaptations, while the risk of injury remains low. This loading forces the body to not only adjust to the added weight but to maintain high velocity during the movement, enhancing strength and power in the process.
According to Newton’s Third Law of Motion, “For every action, there is an equal and opposite reaction.” In plyometric training, by applying a greater load during the action (e.g., the downward or upward movement), the body’s reaction is an increase in strength and power. This effect is magnified by the stretch-shortening cycle, where the muscle’s response to the stretching action is heightened, generating more explosive power.
Key Takeaways on Resistance Applications for Plyometrics
- Start with foundational plyometric movements in all primary directions—forward, lateral, and diagonal—before incorporating variable resistance.
- Begin with a vertical load using 5%-15% of the individual’s body weight for cord-loaded resistance. This moderate resistance should encourage muscle stimulation without hindering speed.
- Objective measurement of directional movements is essential. Progress through increased vertical load, horizontal (anterior/posterior) loading, or by increasing the distance covered during the drills.
References
- Chu, D.A., & Myer, G.D. (2013). Plyometrics: Dynamic Strength and Explosive Power. Human Kinetics.
- Hrysomallis, C. (2012). The effectiveness of resisted movement training on sprinting and jumping performance. The Journal of Strength and Conditioning Research, 26(1), 299-306.
- Hutchison, D. (2015). Perform-X Training Systems Education Manual.
- Saeterbakken, A.H., Andersen, V., Kolnes, M.K., & Fimland, M.S. (2014). Effects of replacing free weights with elastic band resistance in squats on muscle trunk activation.