Students should have developed an appropriate strength base before participating in plyometrics, and should already have studied
fitness training principles. Use of proper form and technique should be emphasized and enforced throughout participation in
plyometrics programs. Students should also have studied plyometrics theory, and be familiar with the muscles and muscle groups
used specifically for skiing. Out of class preparation time can be minimal, five to10 minutes, and in class participation time
can range from 20 minutes to several days.
Small boxes for lateral jumps and front box jumps
Cones for standing jumps and front cone hop
Station task cards
Instructional materials relating plyometrics to muscle groups used in skiing
Internet sites that address training at various levels may be found at:
www.westomahawind.org/high_jump_workouts.htm
www.allprotraining.com/articles/coachesoffice/articles.asp?+_id=0
www.olympic-usa.org
www.usatf.org
www.uen.org/2002
Students will be divided into 10 groups. Each group will begin at a different station. The stations could be:
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Two-foot ankle hops
Side to side ankle hops
Lateral box jumps
One leg standing long jumps
Tuck jump with knees up
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Front box jumps
Standing jumps over a cone
Double leg hops
Lateral bounds
Front cone hop
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Compare a beginner's training schedule with one appropriate for Olympians. Design plyometrics
training schedules for other sports or for an upper body activity. Peers assess one another's
training schedules. Design a collegiate training schedule and a high school training schedule
based on the Olympic Training Center. Compare plyometrics training outcomes with other types
of strength and power training.
Strand, B.N, Scantling, E., & Johnson, M. (1997).
Fitness Education: Teaching Concepts-Based Fitness in the Schools. Scottsdale, AZ: Gorsuch, Scarisbrick Publishers. (pp. 154, 258, 332).
Chu, D.A. (1998).
Jumping into Plyometrics: 100 Exercises for Power and Strength. Champaign, IL: Human Kinetics.
