The Importance of Stiffness in Lower Extremities

In the realm of speed and performance, we know the importance of stiffness as a means of counteracting impulse into the ground for greater kinetic output. This is built via plyometric training. Plenty of research has stated that training on different surfaces can help improve vertical jump height. However, what’s failed to mention is context. 

In the modern sports era, athletes (of all sports) are playing almost year around. This includes running, jumping, change of direction, and the likes. A ton of impulse over a long period of time. This is referred to as extensive plyometrics - lower impact, moderate neurological demand, higher volume, more locomotive in nature. 

Contrarily, intensive plyometrics - high impact, very neurologically demanding, and low volume are also experienced intermittently in sport. 

What gives? 

The typical strategy of implementing plyometrics with the extensive and intensive divide is to move exactly in that way: Mapping the year out to start with extensive and become more intensive, often with a general to specific strategy as athletes get closer to competition.

While this is logical, in some cases (beginners or underdeveloped athletes) we have a large cohort of athletes being subjected to the plyometric version of the long to short sprinting model that coaches are now critical of. As we garner further evidence year on year that suggests specificity to our events (or in this case, GRFs, GCTs, and multiple other specific parameters we see during competition) is critical and often requires regular programming throughout the year, we must question these ideologies.

What we’ve found here at VH, is that minimal inclusion of plyometrics, DEFINED A LESS THAN 10% of an overall program and more focus on oscillatory movements, co contracts, max speed, and strength has produced greater sprint times over time compared to a program with more plyometrics and less of the aforementioned. 

Key takeaway: stress and volume control in ALL aspects of programming matter.