Plyometric Suggestions

[IronAnnie]

I've enjoyed the tar out of the "stories" I have read in this forum. HILARIOUS!
New to this site:
I have increased the size of the girls track team from 8 to 27 so I am in a quandary as to how to SERIOUSLY develop these girls and specifically in performing some plyometrics to get them conditioned before the season.
We haven't access to a weight room (boys get it...grrrrrrrrrrrrr) BUT... I think we can supplement that with some good strengthening ployos. I am interested in hearing ANYONE'S experience or ideas and descriptions of such. Thanks in advance. Annie

 

[ASSPUNCTURE]

support girls sports!!

someone help annie out...i'm pretty much the worst person ever or I would

 

[CowPimp]

You may want to take a look at Dale Mabry's journal (The NASM-OPT one). He had some interesting plyometric routines in there.

 

[Dale Mabry]

This would depend on what each person's goals are. You wouldn't train a jumper like a distance runner or a sprinter like a thrower. You would taylor each chicks plyos and work to rest ratios accordingly.

One thing to remember, beating the hell out of someone endurance-wise can actually be a detriment to their training, especially if their event only requires a quick all out burst of energy like a 100m sprint.

A good book to get is High-Performance Sports Conditioning by Bill Foran. I would stay as far away from BB.com's Sport Training section as well. For the runners, CharlieFrancis.com has some good info, but the site's forums are down.

 

[ponyboy]

Plyos are good for power training but don't worry about it for the endurance events. Basically anything that involves jumping, throwing or bounding can be plyometric. For track runners I'd start with movements like standing broad jumps (probably one legged) and similar movements.

Just remember that with plyos there is increased chance of injury due to the quick powerful movement so your girls should do a proper warmup before attemping a lot of it. Maybe even longer than usual if possible.