High Intensity Plyometrics

The information contained on this page has been provided by Les Archer who has used these High Intensity Plyometrics exercises with many jumpers, hurdles and sprinters with great success. He is a track and field coach in South Africa with experience from schools to the Olympics specialising in sprints and long jump. Les is also the current strength and conditioning coach for the Golden Lions rugby union in South Africa.

High Intensity Plyometrics (HIP) is for the more advanced athletes and should only be conducted once you have been exposed to basic plyometrics for some time. It is a well known fact that huge amounts of forces are placed on the joints, muscles and bone structure with plyometrics and even more so with HIP.

The major muscles worked when performing these exercises are Gluteus maximus, Quadriceps, Tensor facia latae, Gastrocnemius and Soleus

Warm up

Conduct the following exercises over a distance of 15 to 20 metres:

  • Marching - focus on proper biomechanics of the arms, legs and feet
  • Jogging - high knees, butt kicks, toe jogging
  • Skipping - mimics the quick take off and landing
  • Lunges
  • Ankle hops and small jumps

Start position

Most of these exercises start in the lunge position.

Make sure your upper body stays in the upright position and ensure you have good core stability before attempting these jumps.

As a precaution, I recommend that the front knee does not move forward beyond the toes as this places extreme force on the knee joints and ligaments.

 Plyometrics

Lunge jump with a twist

Start in a normal lunge position but move the arms (elbow extended) and hands to a position in front of the body (Figure 1) and then to the side of the leading leg (Figure 2). Upon jumping up, change leading legs and the arms accordingly. This is a good exercise to help develop not only explosiveness but also your core stability. Do 2 to 4 sets of 4 of 6 repetitions. The twist can be executed with dumbbells or with a medicine ball.

Plyometrics
Figure 1		 Plyometrics
Figure 2

Lunge jump with enhanced hip flexion and extension

Start in the lunge position. Jump up, once in the air, bring the front knee further up and extend the back leg even more. Before landing, bring the legs back into the starting lunge position. On landing immediately explode into the next repetition. Do 2 to 4 sets of 4 of 6 repetitions. Do one set with the right leg forward and then repeat with the left leg forward.

Plyometrics
Figure 1		 Plyometrics
Figure 2		 Plyometrics
Figure 3
Plyometrics
Figure 4		 Plyometrics
Figure 5		 Plyometrics
Figure 6

Lunge jump landing with alternating legs in front

Start in the lunge jump position. Jump up as high as possible, but once in the air, alternate the legs so the back leg becomes the front landing leg. On landing immediately explode into the next repetition. Do 2 to 4 sets of 4 of 6 repetitions. Do one set with the right leg forward and then repeat with the left leg forward.

Plyometrics
Figure 1		 Plyometrics
Figure 2		 Plyometrics
Figure 3
Plyometrics
Figure 4		 Plyometrics
Figure 5		  

To make this more difficult you can place your hands on your hips.

Lunge cycle jump

Start the same as above mentioned. Once in the air, do a hip flexion with the back leg (so it becomes the front leg) and knee flexion with the now back leg. However, before landing return the legs to the starting position. On landing immediately explode into the next repetition. Do 2 to 4 sets of 4 of 6 repetitions. Do one set with the right leg forward and then repeat with the left leg forward.

Plyometrics
Figure 1		 Plyometrics
Figure 2		 Plyometrics
Figure 3
Plyometrics
Figure 4		 Plyometrics
Figure 5		  

Highland swing

This jump starts off by standing with your feet next to one another. Bend your knees and jump up as high as you can and perform a hip flexion with one leg and bending the back leg knee. Before landing, bring the feet next to one another. With the next jump up, alternate the legs. On landing immediately explode into the next repetition. Do 2 to 4 sets of 4 to 6 repetitions. Do one set with the right leg forward and then repeat with the left leg forward.

Plyometrics
Figure 1		 Plyometrics
Figure 2		 Plyometrics
Figure 3
Plyometrics
Figure 4
Figure 5		  

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2