Preface

The evolution of performance enhancement in today's athletic world is truly amazing.  Since Jumping Into Plyometrics was first published in 1992, there have been a virtual explosion in the number of trainers and coaches embracing plyometric training as an integral part of their athletes' development.  Originating from track and field, this system of exercise has grown from mystery to commonplace.  The end user's knowledge of these exercises has grown dramatically.  Sports such as synchronized swimming, once far removed from the concept of power, credit plyometrics for raising the level of performance. 

The second edition of Jumping Into Plyometrics is an update of plyometric knowledge.  New and exciting drills to improve footwork and basic movement skills have been added.  Drills extend from beginner to more advanced skills.  Additional research supporting the inclusion of plyometrics in various sports have been added to chapter 5, covering an even broader area.  Athlete profiles highlight the performance edge some professional athletes have gained using plyometrics in their training programs. 

Plyometric exercise merges the physical qualities of speed and strength to produce an athlete capable of running faster and jumping higher.  Furthermore, the expansion of plyometrics to cover the multi-directional athlete provides greater variety and even more sport-specific options when designing a training program.

The body of knowledge concerning the effects of plyometric training on performance has been expanded.  The Ability to get the "biggest bang for your buck" in sport training is now available.  Not only do plyometrics fit into the complete training program, a training program is not complete without plyometrics. 

Plyometric training has undergone a considerable metamorphosis over the past few years.  New ideas and innovative techniques will lead the reader into the second generation of plyometric training.  The coach or trainer who understands the options and opportunities available through plyometric training will find new ways to train athletes.  I wish you well in undertaking the smart way versus the hard way to work and train.

Donald A. Chu, Ph.D. 

Table of Contents:

Understanding Plyometrics

• The Development of Plyometric Training

• How Plyometrics Works

• Flexibility

• Aerobic Training

• Summary

The Basics of Plyometric Training

• Warm-Up:  Submaxima; Plyometric Drills

• Classification of Jumps

• Mechanics of Vertical Jumping

• Equipment and Environment

• Training Considerations

• Summary

Designing a Plyometric Training Program

• Exercise Variables

• Using Plyometrics With Other Training

• Designing a Basic Program

• The Sport-Specific Program

• Sample Programs for Increasing Vertical and Linear Jumps

• Sample Program to Improve Lateral Movement and Change of Direction

• Complex Training

• Summary

Plyometric Exercises

• The Inverted Funnel Principle

• Administering the Frappier Plyometric Footwork Drills

• Key To Symbols

• Jumps-In-Place

• Standing Jumps

• Multiple Jumps

• Box Drills

• Depth Jumps

• Bounding

• Medicine Ball Exercises

Sport-Specific Drills