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QUESTION:

Dear Coach:

I am a gymnastics coach in Olathe, Kansas and am interested in using plyometrics in my workouts for the girls. I have been told that I can do a 10-15 minute plyo workout at the end of practice, he also said make it specific to gymnastics. I am also interested in getting more info on speed development for our vaults.

I have also sent e-mails to [other parties], but anything that I can gather will help me set up the training program for the next year.

Thanks,

James

ANSWER:

Dear James,

I would be hesitant about using plyos at the end of the workout with any significant volume, due to the fact that the CNS fatigue factor could lead to less-than-optimal performance of the plyo drills...which might predispose the athletes to increased risk of injury.

At the O.P.T.I. Sports & Fitness Clinic, we integrate our plyos and ballistic training into the workout session after or even as the final component of a dynamic warm-up (the last stages of warm-up), and before any strength or strength endurance work.

The recommendation to make your plyo and speed drills specific to the demands of gymnastics is one that I agree with. Specificity of training must be integrated into every aspect of your strength and conditioning programs...from your choice of warm-up activity to the specific drills, exercises and stretches involved in your annual program.

General strength activities should dominate during the off-season, gradually shifting to specific and then special exercises as you move closer to, and eventually into, the competitive season.

For more info, check out the NSCA video on plyometric training or the book by Farentinos and Radcliffe on the subject. I believe that Human Kinetics carries the book.

Please feel free to check back with us on the subject.

Sincerely,

Richard C. Lansky, CSCS
Director of Sports Performance
OPTI Sports & Fitness Clinic
Sarasota, Florida USA

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