The Children's Hospital of Philadelphia
Ready, Set, Prevent Video Ã¢ÂÂ Injury Prevention and Performance Enhancement Program Ã¢ÂÂ Plyometrics - Phase One and Two
Narrator: Plyometrics are explosive jumping exercises to increase strength, power, and speed. The plyometric program has two phases. The first phase is for weeks 1 through 4. Phase II is more challenging and should be performed from week 5 through the end of the season. Proper technique must be emphasized. Pay special attention to soft landings in a squat position with knee and ankle in good alignment. There should be no knock-kneed positioning upon landing.
The wall jump -- stand with your arms overhead. Perform small quick ankle bounces straight up and down staying in one place. Bounce quickly keeping landings quiet and knees soft. Repeat 15 times.
The squat jump -- begin in a squat position with good alignment. Knees are hip width apart, and the toes are pointing forward. From this position, jump straight up and land in a squat position. Attempt to land in the same spot. Repeat 15 times. Make sure the landings are soft and your knees do not collapse inward. Your knees should remain in alignment with your feet.
The double-legged cone jump -- stand next to a collapsible cone in a squat position. Jump rhythmically side to side over the cone. Land softly in a squat position keeping your knees in proper alignment. Repeat 15 times.
The 180-degree jump -- begin in athletic stance. Jump straight up, turn 180 degrees, and land softly in a squat. Immediately jump again, turn in the opposite direction, and land in a squat again. Repeat 10 times. Control the movement to prevent over rotation or under rotation.
Jump, jump, vertical jump -- begin by jumping forward two times. After the second landing, immediately jump straight up as high as possible and land in the same spot. Repeat this process 5 times. All landings must be soft, and you must maintain good lower extremity alignment. After four weeks, move on to phase two.
The single-leg squat jump -- begin balanced on one leg. Jump vertically and land on the same leg in a squat. Make sure you have your balance before initiating the next jump. Landings should be soft with no inward movement of the knee. Repeat 10 times per leg.
The single-leg cone hop-- on one leg jump side to side over a cone landing softly with a slight bend in your knee. Repeat 10 times on each leg. Make sure that the knee does not collapse inward upon landing.
The lunge jump-- begin in a lunge position. Jump straight up, switch legs in the air, and land back in the lunge. Landings should be soft and balanced. Repeat 10 times on each leg. As athletes improve, encourage explosiveness or higher jumps.
The single-leg forward hop. Perform consecutive single-leg hops making sure to land softly in a balanced position with a flexed knee.Encourage athletes to jump as far as they can maintaining proper form. Repeat 5 times per leg.
This concludes ready, set, prevent. Thank you for taking the time to learn this program. It will help your athletes stay strong, healthy, and injury free. For more information please call (215) 590-6919 or visit CHOP.edu/sportsmed.