Jumping into plyometrics

First practiced by the dominant Eastern Bloc athletes of the 1970s, today plyometrics has become a mainstream form of training used by serious athletes around the world. The reason is that plyometrics offers athletes at all levels a proven, straightforward way to enhance their athletic abilities and to get an edge on the competition.

This second edition of Jumping Into Plyometrics presents 100 illustrated plyometric exercises in seven categories:

- Jumps-in-place
- Standing jumps
- Multiple jumps
- Box drills
- Depth jumps
- Bounding
- Medicine ball exercises

Excellent for both recreational and elite athletes, the exercises can be used to improve quickness, speed, and jumping ability while also helping to develop better coordination, body control, and balance.

This edition includes the latest research on plyometric training, a new layout with a much-improved format for drills, and sidebars on star athletes who have benefited from plyometrics. Plus, author Donald Chu--who has worked as a consultant for the United States Tennis Association and for teams in the National Football League, Major League Baseball, and the National Basketball Association--gives you instructions and examples of how to choose from the wide selection of exercises to build the ideal plyometric training program for your chosen sport.

Jumping Into Plyometrics is the most complete book ever written on this form of explosive power training.

Author Notes

Dr. Donald Chu is a leading authority on power training and conditioning. He has been a conditioning consultant for the Chicago Bulls, Golden State Warriors, Milwaukee Bucks, Detroit Lions, and Chicago White Sox as well as for the United States Tennis Association and the 1996 U.S. Olympic synchronized swimming team, which took home the gold medal. He is the owner and director of NovaCare Clinic in Castro Valley, California, where he acts as a consultant to individual athletes.

Dr. Chu is president of the National Strength and Conditioning Association (NSCA). He is a licensed physical therapist, a certified athletic trainer through the National Athletic Trainers' Association (NATA), and a certified strength and conditioning specialist through the NSCA. He has received many honors, including the 1998 Dr. Ernst Jokl Sports Medicine Award, presented by the board of trustees of the United States Sports Academy; the 1995 NATA Most Distinguished Athletic Trainer Award; and the 1993 NSCA President's Award for Service. In 1978, his only year as a head coach, Dr. Chu was named the Far Western Conference Track and Field Coach of the Year.

Dr. Chu, who earned a PhD in physical therapy and kinesiology from Stanford University, is the program director for the physical therapist assistant program at Ohlone College in Fremont, California. He is also a professor emeritus of kinesiology and physical education at California State University, Hayward. He lives in Alameda, California.

Preface	p. v
Chapter I Understanding Plyometrics	p. 1
The Development of Plyometric Training	p. 1
How Plyometrics Works	p. 2
Flexibility	p. 6
Aerobic Training	p. 7
Summary	p. 7
Chapter II The Basics of Plyometric Training	p. 9
Warm-Up: Submaximal Plyometric Drills	p. 9
Classification of Jumps	p. 14
Mechanics of Vertical Jumping	p. 17
Equipment and Environment	p. 19
Training Considerations	p. 22
Summary	p. 25
Chapter III Designing a Plyometric Training Program	p. 27
Exercise Variables	p. 27
Using Plyometrics With Other Training	p. 31
Designing a Basic Program	p. 33
The Sport-Specific Program	p. 36
Samples Programs for Increasing Vertical and Linear Jumps	p. 48
Sample Program to Improve Lateral Movement and Change of Direction	p. 59
Complex Training	p. 65
Summary	p. 66
Chapter IV Plyometric Exercises	p. 69
The Inverted Funnel Principle	p. 70
Administering the Frappier Plyometric Footwork Drills	p. 71
Key to Symbols	p. 78
Jumps-in-Place	p. 80
Standing Jumps	p. 86
Multiple Jumps	p. 94
Box Drills	p. 104
Depth Jumps	p. 111
Bounding	p. 122
Medicine Ball Exercises	p. 132
Chapter V Sport-Specific Drills	p. 143
Bibliography	p. 169
Index	p. 173
About the Author	p. 177

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