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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.

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