Plyometrics and Juveniles

notsofast

Looking at coaching manuals, dvds etc for the jumping events, plyometrics is an essential part of any training program. However, I have also heard that some coaches frown on using plyometrics with juvenile athletes. I don't really see the harm in getting juveniles to do hurdle hops for example, providing they are wearing adaquate footware. Does anyone have any thoughts on what should or shouldn't be done for particular age groups ?

RoyMcC

It's a slightly contentious area all right. Even at senior level there are factors that ought to limit the type and intensity of plyometric work taking the individual athlete into account.

However I agree with you that, generally speaking, young athletes are capable of basic plyometric work. There are plenty of hopping and bounding activities and games that serve to strengthen the legs and which can be done without concern. In my day children used to incorporate this stuff into their everyday play without a second thought.

One ought to be wary however of overdoing it. And I would never advocate stuff like depth jumps for youngsters.

Zuppy

I have no specialist knowledge of Juvenile plyometrics but generally (very general) for adults, before you start a plyometric program you should be capable of Bench pressing 100% of your body weight and Squatting 150% of your own body weight. And generally you should have addressed muscle imbalances and bio mechanical problems in this lead up to starting plyometrics

That said there a quite a few exceptions. Hop scotch could be defined as Plyometrics. Some talented runners using plyometrics wouldn't come near bench pressing 75% of their weight. It depends on exactly what or who your training. A 10 year old hurdler or a 16 year old pole vaulter. More importantly are you the parent. :-)

In my humble opinion, with juveniles you get more bang per buck with conditioning than plyometrics and for serious juveniles, weight training seems to be as contentious an issue yet more science exists on weights than plyo. And weight training seems to be neglected early on.

Irishathlete_1

I think Plyos are fine for juveniles as long as they are part of a balanced program which incorporates a lot of conditioning (body weight max) and flexibility work.