Plyometric training for rugby - part 2
By Chris Rowlatt, Strength and Performance Coach
In part 1 we took a look at what plyometric training is and how to implement it into your training schedule to improve speed and power for rugby.
Next up, we address the different types of plyo movements and provide some progressions to move onto once you’ve become more competent.
Types of plyometric movements
Boo Schexnayder classifies plyometric movements into 4 groups of increasing intensities. These are:
In Place Jumps
- lower intensity Jumps, so you would choose the higher volume of ground contacts per session.
- e.g. jump rope, pogo jumps, tuck jumps, split squat jumpsShort Bounding Exercises
medium intensity jumps with minimal ground contact time and middle volume ranges.
- .e.g. travelling pogo jumps, hurdle hops, consecutive broad jumpsLong Bounding Exercises
- high intensity bounding over extended distances
- e.g. triple jump, LRLR boundsDepth Jumps
- high intensity, low volume, often what we call supra-maximal drops, falling from a height slightly higher than you can jump to increase loading
- e.g. depth drop to long jump, depth drop to vertical jump, rebound jumps
You can also sub-categorise each of these classifications into bilateral (2 legs) and unilateral (1 leg) jumping. Bilateral will have a higher total force output in comparison to unilateral but will often be at a lower intensity as the force is distributed over a larger surface area.
It is a good idea to combine your plyometric sessions with other neurally challenging activities such as sprinting, Olympic lifting or major strength lifts. This is to ensure you are completing your most demanding training on the same day which allows for lighter training days later and minimal fatigue.
Lastly, when implementing plyometric training into your schedule it is important to incorporate all directions of movement. Horizontal, vertical, and lateral movements should all be addressed to aid rugby performance as well as mitigating risk of injury.
Progressions: Beginner
Although not strictly plyometric movements a good place to start for beginners is with box jumps and depth drops. This is to ensure jumping mechanics and landing mechanics are at an adequate level before progressing to plyometric movements. Reps should be kept low to ensure high quality. 3-8 sets of 3-5 reps is a good guideline.
Once a base line has been achieved and the athlete is able to maintain proper posture throughout box jumps and depth drops, they can start implementing lower intensity, bilateral plyometric movements. A good starting point for each classification is as follows.
In Place Jump variation
- Pogo Jumps are a great low intensity, low skill level option for a beginner. Keep reps between 5-10 and follow ground contact volumes outlined in previous section.
Short Bounding variation
– Travelling Pogo Jumps, as a further progression consider removing the hands from hips and incorporating the use of the arms. Reps between 5-10 per set.
Long Bounding variation
– Consecutive Broad Jumps, reps between 3-5 per set and total ground contacts towards lower end of recommended range.
Depth Jump variation
– Drop Jump to Box Jump, reps 3-5 per set and start with a lower box. A good guideline is for the athlete to be able to jump to the same height they fell from.
Progressions: Intermediate
Intermediate athletes will be able to incorporate variations with more hip displacement (distance between hip and floor) and also some unilateral movements. A good starting point for each classification is as follows.
In Place Jump variation
– Tuck Jumps, a higher intensity movement than pogo jumps due to greater hip displacement so reps should be fewer per set (4-8).
Short Bounding variation
– Hurdle hops, essentially a travelling tuck jump. 3-6 reps per set, can progress or regress by altering the height of the hurdle or in the absence of the equipment, imagination can be used.
Long Bounding variation
– LRLR (alternating left leg and right leg bounding), unilateral movements are usually of significantly higher intensity so total volume should be on the lower end and a low rep (2-3 reps each leg). A progression from this would be same leg jumping to landing (eg – LLRR).
Depth Jump variation
– Depth Drop to Vertical Jump, remember to avoid setting the box too high as the jump should be as reactive as possible. As jump height improves, the box can be increased in height as long as it is not at the expense of reaction time.
One final thought
To get the most out of plyometric training, INTENT MATTERS! A tip from me is to measure distances and heights of jumps to track effort and progress. This can be as simple as marking horizontal jumping with cones or putting a bit of chalk on fingertips for vertical jumping and touching the wall.
One final reminder: do not compromise on movement quality. It is essential to nail the movement before progressing in volume, intensity or difficulty.
