Plyometrics: Power Development

Key Points

• SNAP DOWNS:
• Start with snap downs: come up onto tippy toes, lift hands, pull toes up, and land
• Athletes must master this movement before progressing to more advanced exercises
• Power development is crucial for tennis players
• Developing power from the ground up is essential, especially for junior athletes
• Teach athletes how to land and absorb the ground
• BOX STEP-OFF:
• Step off a 12-inch box (not jumping) and land in an athletic position
• Emphasize proper landing and absorbing the ground
• BOX SQUAT JUMPS:
• Perform squat jumps onto the box, focusing on quick transitions from down to up
• The box reduces landing stress, making it safer for athletes
• Repeat 2 to 3 times for 5 to 8 reps
• Stop the exercise when power starts to decrease to maintain plyometric effectiveness
• SQUAT JUMPS WITHOUT BOX:
• Once proficient with the box, perform squat jumps without the box
• Focus on quick transitions from down to up and proper landing
• Perform 2 to 3 sets of 6 to 8 reps
• Progress to continuous squat jumps with minimal floor contact for advanced plyometric training
• LATERAL BOUNDS:
• Start with lateral bounds: jump from one leg to the other, landing into the hip
• Treat each rep as a separate set to focus on resetting each time
• LATERAL BOUND TO RETURN:
• Perform lateral bounds with a quick return to the starting position
• Focus on stability during the landing phase and quick change of direction
• Perform 2 to 3 sets of 8 to 10 reps
• Do not exceed 10 reps for plyometric exercises to maintain quality