Special thanks to Allen Hedrick, M.A.,C.S.C.S., Soccer Conditioning Coach, U.S. Air Force Academy, Colorado Springs, CO for giving permission to AYSO to reproduce his materials. After much investigation on plyometrics training.

Plyometric training has become a wider accepted method for training athletes because of the positive effect it has on athletes performance. A well designed plyometric training program should improve the relationship between maximum strength and explosive power, with resulting improved performance. Despite the broad acceptance of plyometric training programs for prepubescent athletes is still questioned. The primary reason for this is that the maturation and strength requirements for beginning plyometric training have not been well investigation. Despite this, children seem naturally inclined and adaptable to various forms of running, hopping, stepping, skipping and jumping. Observation shows the play activities of the prepubescent to be full of these plyometric-type activities. Based on this it seems clear that the prepubescent can safely use plyometrics if the training is well designed and supervised by a qualified individual. Because of this, plyometric training can be viewed as a viable and safe training method for prepubescent athletes.

Training the Prepubescent Athlete

Significant benefits can be gained by the prepubescent athlete participating in a well designed conditioning program. In addition, the performance capacities of the mature athlete depend, to a large degree, upon the preparation that occurs during the years of growth. Thus physical training should receive priority during the time between 8 and 10 years of age. The development of a variety of physical abilities, including speed, power, and agility, have been shown to be most trainable during this period. Because of this, improving these qualities should be emphasized because they are the basic criteria for future sports success.

Safety Guidelines

As previously stated, there is little research-based information upon which reliable conclusions can be made regarding any necessary prerequisite strength levels before the safe initiation of plyometric training. While the ability to squat 1.5 to 2 times body weight is suggested by some as the level of strength necessary to begin plyometric training, this is questionable and probably not intended for a prepubescent population. While strength is an important consideration, it is only one of the many factors that must be addressed before beginning a plyometric training program. Developing a training program appropriate to the age and biological development of the athlete is necessary for the training to be safe and effective.

Along with adequate strength levels another key is the use of the proper technique in the execution of jumping movements. An important element is proper foot placement, emphasizing a full foot landing. The foot should absorb the shock of the landing and roll forward so that the athlete can push off on the ball of the foot. Landing the high impact forces through the ankle and knee joints rather than allowing the elasticity of the muscle to absorb the shock of landing.

Maintaining an upright carriage of the torso is also essential to avoiding undue stress. Maintaining an upright posture is directly related to strength levels in the torso, lower back and abdominal regions.

Proper footwear is also required for safe plyometric training. A shoe that fully supports the foot and provides some shock absorption with out being spongy is important. The training surface used during plyometric activities is also important. The surface should be firm yet allow a slight give upon landing. A surface that is too soft absorbs too much of the impact force and does not allow the muscle to stretch at a normal magnitude and rate. A surface that is too soft also inhibits the ability to react off the training surface, reducing the potential training effect. In contrast, a surface that is too hard adds significantly to the stress of the exercise on the body.