Just Fly Performance Podcast cover image

Just Fly Performance Podcast

Eamonn Flanagan on Plyometric Progressions, Jump Testing and Moving the Right Needle in Training

Apr 15, 2021
Eamonn Flanagan, lead S&C consultant at Sport Ireland Institute, discusses plyometric progressions, jump testing, and optimizing training. He emphasizes the importance of tailoring tests to athletes and implementing plyometric training for reactive strength. The chapter also explores the relevance of sprinting and jumping in athletic performance and the benefits and drawbacks of single leg testing.
01:04:00

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

  • Plyometric training involves four phases that address different aspects of strength, control, output, and transfer to specific sport-related movements.
  • Relaxation and rhythm are important aspects of plyometric training that should be cultivated to optimize performance and prepare for higher intensity activities.

Deep dives

Four Phases of Plyometric Training

In plyometric training, there are four broad phases to consider. The foundational phase focuses on foot, ankle, and calf strength, as well as foot control and posture. The development phase involves moderate-intensity fast stretch-shortening cycle activities, emphasizing shorter contact times, rhythm, and ground contact quality. In the realization phase, high-intensity, maximal effort activities with short contact times and emphasis on output and jump height are employed. Lastly, the transfer phase involves selecting and modifying exercises to optimize transfer of training to specific sport-related movements.

Get the Snipd
podcast app

Unlock the knowledge in podcasts with the podcast player of the future.
App store bannerPlay store banner

AI-powered
podcast player

Listen to all your favourite podcasts with AI-powered features

Discover
highlights

Listen to the best highlights from the podcasts you love and dive into the full episode

Save any
moment

Hear something you like? Tap your headphones to save it with AI-generated key takeaways

Share
& Export

Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more

AI-powered
podcast player

Listen to all your favourite podcasts with AI-powered features

Discover
highlights

Listen to the best highlights from the podcasts you love and dive into the full episode