LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

PLYOMETRICS LANDING AND JUMPING SKILLSPLAYERCHARACTERISTICSREADY FORHIGH INTENSITYEXERCISESINTRODUCTORYLEVELPLYOMETRICSEXERCISEINTENSITYREADY FORHIGH INTENSITYEXERCISESREASON FORCAUTION WITHPLYOMETRICEXERCISESPLYOMETRICS GUIDELINESBIOLOGICAL AGE TRAINING EXPERIENCE RELATIVE STRENGTH TECHNICAL COMPETENCE VOLUME GENDERCompetent single leglanding from 50cm drop KEYIntermediate or Squat with 60% of CONSIDERATIONSexperienced player with bodyweight -YOUNG ADULT experience of regular Five Repetitions > 150 FOOTplyometric activities in five seconds CONTACTS*Competent squat landingfrom 1 metre dropCompetent squat landing50cm dropBeginner or IntermediatePOST PUBERTAL player with competent 1 rep max squat at > 100 FOOTlanding and take-off 1.5 x bodyweight CONTACTS*mechanicsCompetent standing longjumpwith landingMALE:Low Q angle(Angle between hipsand patellar tendon)Lower joint laxityTendon injuries duringgrowth spurt(e.g. Osgood Schlatter’s)More stable hormonestatusHigher strength levelsCompetent single leg hopwith landingBeginner with no specific Bodyweight squatPUBERTAL plyometric training, but and lunge - > 60 FOOTsome experience of Five repetitions CONTACTS*landing and take-off in five seconds Competent single legmechanics quarter squatCompetent double legsquat techniqueBeginner with no specificPRE-PUBERTAL plyometric training and Bodyweight squat 30 FOOTaverage physical and lunge only CONTACTS*competence Poor double leg squattechniqueFEMALE:High Q angle(Wider hips alter angleof pull on patellartendon)Higher joint laxityHormonal cyclesLower strength levelsIncreased risk of ACLinjury* Foot contact = Landing on one or two feet at a time44