There’s a strong correlation between the strength that an athlete has and the speed that they can create on the field. For high school athletes, a balanced strength program should include lower body pushing and pulling movements and upper body pushing and pulling movements, as well as movements that strengthen the pillar. To convert these strength qualities into speed, we then use plyometrics.
Plyometrics are quick, powerful movements that rapidly lengthen and shorten muscles. While the primary goal is to improve the ability to transfer and apply force, plyometrics also help reduce injury risk. When coaching plyometrics, we need to consider how often, how much, and how intense an athlete should perform them. As a general guideline, ensure the athlete isn’t too tired after a warmup, and implement movements that are done successfully at high intensity with quality landings. Use plyometrics three to four times per week. Below are five sample plyometric movements to help train your athletes.
Rotational Jump – 90 Degree Countermovement to Stabilize
Split Squat Jump – Alternating Continuous
Lateral Bound – Countermovement to Stabilize
45 Degree Bound – Quick and Stabilize
Cody Carter Cody has spent the last 10 years coaching athletes at the youth, high school, competitive, collegiate and professional levels. During that time he has learned from and developed close relationships with some of the best performance specialists in the world. Growing up, he played football, basketball and ran track. He didn't specialize in one sport until college, where he chose to run track as a sprinter and high hurdler for Iowa State University. He has spent his entire performance coaching career in Southern California where he is now a Manager for the EXOS Performance Innovation Team. Now based at SKLZ Headquarters, directly above the EXOS San Diego facility, Cody is able to jump in for the occasional hands-on athlete training session. View all posts by Cody Carter