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SIMPLIFYING PLYOMETRICS



For the sake of simplicity, plyometrics can be categorized as extensive or intensive. We understand it is not that black and white, but it helps us simplify how we categorize and progress our plyometric programming.


Extensive plyometrics are typically lower impact movements done at lower amplitudes and submaximal efforts. Ground contact times are medium to long.

They are a great way to introduce volume and build tendon resilience to create a good foundation to work off of for higher intensity movements in the future.

Intensive plyometrics are maximal jumps with typically shorter ground contact times. The main focus is on maximal intent. They are typically used to improve performance.


Extensive Plyometrics

Breaking extensive plyometrics down even further; they can be categorized as more knee/hip or ankle dominant.

Knee/hip dominant extensive plyometrics focuses more on mid foot and flat foot contact and has a greater emphasis on muscular contractions versus utilizing tendons.

These movements requires more quad and hip flexion/extension.



Ankle dominant extensive plyometrics focuses more mid foot contact and has a greater emphasis on loading the Achilles complex and utilizing our tendons.


Intensive Plyometrics

Breaking intensive plyometrics down even further; they can also be categorized as more knee/hip or ankle dominant.

Knee/hip dominant intensive plyometrics focuses more on mid foot and flat foot contact and has a great emphasis on muscular contractions while utilizing the stretch shortening cycle.


Ankle dominant intensive plyometrics focuses more on mid foot contact and has a greater emphasis on the Achilles complex, utilizing tendons and the stretch shortening cycle.






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