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Reactive Neuromuscular Training
Reactive Neuromuscular Training (RNT), also known as plyometrics, is a great training tool to decrease potential for injury and increase athletic performance. With proper application of this training tool an athlete will significantly increase speed, explosiveness, and power. RNT accomplishes these improvements by positively influencing the following areas:
1. Improves the Excitability, Sensitivity, and Reactivity of the Central Nervous System (CNS)
2. Improves the Rate of Force Production
3. Increases Motor Unit Recruitment
4. Increases Motor Unit Firing Frequency
5. Increases Motor Unit Synchronization
6. Improves the proprioceptive and elastic properties of muscle and connective tissue
In plain English, RNT will significantly decrease the time it takes your muscles to produce force, increase the magnitude of the force produced, decrease the inhibition or resistance of the muscles being used and those that oppose the movement, and improve the ability of the elastic components to store and utilize kinetic energy.
I believe in a progressive system of RNT utilizing 4 phases. In this article, I will introduce the four phases providing a basic template for each and provide a sample warm-up to execute prior to any RNT session.
The Warm-Up
A systematic, progressive, and dynamic warm-up must always precede a RNT session. The warm-up must gradually increase the temperature of the muscular system and it must take the muscles, joints, ligaments, and tendons progressively through a full range of motion. Old fashioned static stretching is not optimal for injury-free athletes and can have an adverse effect on the performance of the athlete. The only static stretch that I currently utilize prior to training or competition is a static hip flexor stretch.
Here is one option out of hundreds for a warm-up prior to an RNT session. I utilize many different warm-up progressions dependent on the athlete’s age, ability, training background, sport, work capacity, and other variables.
Perform 2 to 3 minutes of jogging.
Perform 2 sets of lateral band shuffle at 10 yards each set. This turns on the glute medius.
Perform self myoficial release. Use a foam roller or a massage stick. 10 to 20 rolls of upper back, lower back, glutes, hamstrings, gastrocs, it-bands, quads, adductors This improves tissue quality.
Perform static hip flexor stretch for 2 to 3 sets of 20 to 30 seconds.
Perform 5 to 10 sets of ladder drill on a 5 yard ladder. This stimulates the CNS and continues to increase blood flow and muscular temperature.
Perform the following dynamic flexibility drills for 2x10 yards each. Emphasis is on dynamic movement. Work into the movements and full range of motion.
High knee walk
High knee skip
High knee run
Butt kicks
Straight leg skip
Straight leg deadlift walk
Backward run
Backward lunge w/twist
Forward lunge with reach
Inchworm
Next, I run my athletes through movement preparation exercises. These exercises are executed with speed and usually emphasize linear or lateral movement mechanics dependent on the training day. Execute 2 reps at 10 yards each. Here are just a few examples of exercises on a linear emphasis training day.
A-skip
B-skip
Standing arm action
Lean-fall-run
After this I would begin the RNT exercises in a training session.
RNT Phases
The critical factors in RNT are to be progressive with your exercises and volume. Progress must be based on competence of the athlete and not a time line. The time lines provided are for a general basis. If an athlete hasn't mastered the skills of a phase at the end of the time frame, keep them in that phase until they have. Swallow your ego as a coach and as an athlete, it will be best in the long run. Here are some general descriptions of each phase.
Phase 1
In this phase we are teaching the athlete to jump up and land. We want to coach the athlete how to produce force with the body as an integrated piece, but emphasizing the action of the arms and hips. We also are teaching the athlete how to properly land, by absorbing force with the muscles and not the joints. Great landings should be seen and not heard, in other words, the quieter the landing the better. The landing portion of these exercises develops eccentric strength and stabilization. The landing should be held for a 2 count. Stabilization and eccentric strength are the foundation for maximal force production and injury prevention. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks. Only advance the athlete to level 2 once they have mastered the skills
Exercises:
· Double leg box jump up, lateral and linear
· Single leg box jump up, lateral (medial/lateral) and linear
· Combo box jump up
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· Boxes of 4-30 inches, dependent on ability and training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
# of Sets per Exercise
· 3-5 sets
# of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age and periodization
Example Programs
2 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
1
box jump up front
3x3
4x3
5x3
36
2
1
box jump up side*
3x3
4x3
5x3
72
*both sides
27
36
45
108
volume/week
3 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
1
box jump up front
3x3
4x3
5x3
2
1
box jump up side*
3x3
4x3
5x3
*both sides
3
1
box jump up front
3x3
4x3
5x3
volume/week
4 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
1
box jump up front
3x3
4x3
5x3
36
2
1
box jump up side*
3x3
4x3
5x3
72
*both sides
3
1
box jump up front
3x3
4x3
5x3
4
1
box jump up side*
3x3
4x3
5x3
*both sides
27
36
45
108
volume/week
Phase 2
In phase 2, we continue to teach and coach proper jumping and landing mechanics. We still want to coach the athlete to produce force with the arms and hips and to stick the landing quietly absorbing the force with their muscles not their joints. The difference in phase 2 is the intensification of the effect of gravity and the introduction of a horizontal component. In phase 2, this is done by jumping over an object and landing, versus jumping up on the object and landing as in phase 1. The eccentric load is increased due to these changes and therefore the intensity of the exercises are greater than in phase 1. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks. Only advance the athlete to level 3 once they have mastered the skills, keep them in this phase until they have.
Exercises:
· Double leg hurdle jump, lateral and linear
· Single leg hurdle jump, lateral (medial/lateral) and linear
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· Hurdles of 4-30 inches or tape, rope, cones, dependent on ability, training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
# of Sets per Exercise
· 3-5 sets
# of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age
Example Programs
2 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
2
linear hurdle jump
3x3
4x3
5x3
2
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
volume/week
3 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
2
linear hurdle jump
3x3
4x3
5x3
2
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
3
2
linear hurdle jump
3x3
4x3
5x3
volume/week
4 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
2
linear hurdle jump
3x3
4x3
5x3
2
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
3
2
linear hurdle jump
3x3
4x3
5x3
4
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
volume/week
Phase 3
Now that we have built a strong foundation in phases 1 and 2 developing eccentric and stabilization strength, we are ready to progress to phase 3. In phase 3, we begin to emphasize the eccentric-concentric pattern or stretch shortening cycle of true plyometrics. This is done by replacing the “stick” landing with a bounce. We aren’t in full blown plyometrics yet because we aren’t optimally minimizing ground contact time, but we are introducing a small concentric response to the eccentric loading. Again, the intensity of the training increases because the intensity of the exercises increases. The bounce will add increased stress on the muscles, ligaments, tendons, and CNS. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks. Only advance the athlete to level 4 once they have mastered the skills.
Exercises:
· Double leg hurdle jump and bounce, lateral and linear
· Single leg hurdle jump and bounce, lateral (medial/lateral) and linear
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· hurdles of 4-30 inches or tape, rope, cones, dependent on ability, training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
Number of Sets per Exercise
· 3-5 sets
Number of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age
Example Programs
2 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
3
linear hurdle jump w/bounce
3x3
4x3
5x3
2
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
volume/week
3 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
3
linear hurdle jump w/bounce
3x3
4x3
5x3
2
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
3
3
linear hurdle jump w/bounce
3x3
4x3
5x3
volume/week
4 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
3
linear hurdle jump w/bounce
3x3
4x3
5x3
2
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
3
3
linear hurdle jump w/bounce
3x3
4x3
5x3
4
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
volume/week
Phase 4
All right, we have finally arrived at what most coaches and athletes consider true plyometrics. The goal of the first 3 phases is to have prepared and trained the athletes CNS, muscular system, and elastic system to perform the work of these exercises, and not the joints. Furthermore, we have equipped the athlete with correct jumping and landing mechanics. We have progressed the athlete through a system that significantly diminished their potential for injury in training and competition, as well as improving performance optimally. The goal of phase 4 is to capitalize on the stretch-shortening-cycle by minimizing ground contact time, maximizing force production and rate of force production. When plyometrics are executed properly, you should see the athlete explode off the ground but land with very little sound. The exercises should be performed quickly, quietly, and explosively. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks before progressing. Only progress the athlete once the skills of this phase have been mastered.
Further progression can be done with increasing the intensity of the drill, or adding resistance to the athlete performing the drills. Be conservative with progression as always.
Exercises:
· Repeat double leg hurdle jump, lateral and linear
· Repeat single leg hurdle jump, lateral (medial/lateral) and linear
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· Hurdles of 4-30 inches or tape, rope, cones, dependent on ability, training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
Number of Sets per Exercise
· 3-5 sets
Number of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age
Conclusion
I utilize this system because it works. The progressive nature of the system improves jumping and landing mechanics, develops eccentric strength and stabilization, and optimally improves performance while reducing injury potential. If an athlete has a 35" vertical jump, but is always sidelined with injuries sustained from bad jumping/landing mechanics, the 35" vertical is worthless. It is imperative to learn landing mechanics before attempting to minimize the amortization phase (time spent on the ground).
RNT training can be done before all strength training sessions, up to four times per week if a 2-day linear, 2-day multi-directional/lateral program with proper periodization is utilized. Never exceed 150 foot contacts in volume in a training week. A foot contact is when 1 foot hits the ground (during single leg plyometrics) or when both feet hit the ground together (during double leg plyometrics). Remember, when trying to improve qualities of speed, strength, and power quality is more critical then quantity.
Reactive Neuromuscular Training (RNT), also known as plyometrics, is a great training tool to decrease potential for injury and increase athletic performance. With proper application of this training tool an athlete will significantly increase speed, explosiveness, and power. RNT accomplishes these improvements by positively influencing the following areas:
1. Improves the Excitability, Sensitivity, and Reactivity of the Central Nervous System (CNS)
2. Improves the Rate of Force Production
3. Increases Motor Unit Recruitment
4. Increases Motor Unit Firing Frequency
5. Increases Motor Unit Synchronization
6. Improves the proprioceptive and elastic properties of muscle and connective tissue
In plain English, RNT will significantly decrease the time it takes your muscles to produce force, increase the magnitude of the force produced, decrease the inhibition or resistance of the muscles being used and those that oppose the movement, and improve the ability of the elastic components to store and utilize kinetic energy.
I believe in a progressive system of RNT utilizing 4 phases. In this article, I will introduce the four phases providing a basic template for each and provide a sample warm-up to execute prior to any RNT session.
The Warm-Up
A systematic, progressive, and dynamic warm-up must always precede a RNT session. The warm-up must gradually increase the temperature of the muscular system and it must take the muscles, joints, ligaments, and tendons progressively through a full range of motion. Old fashioned static stretching is not optimal for injury-free athletes and can have an adverse effect on the performance of the athlete. The only static stretch that I currently utilize prior to training or competition is a static hip flexor stretch.
Here is one option out of hundreds for a warm-up prior to an RNT session. I utilize many different warm-up progressions dependent on the athlete’s age, ability, training background, sport, work capacity, and other variables.
Perform 2 to 3 minutes of jogging.
Perform 2 sets of lateral band shuffle at 10 yards each set. This turns on the glute medius.
Perform self myoficial release. Use a foam roller or a massage stick. 10 to 20 rolls of upper back, lower back, glutes, hamstrings, gastrocs, it-bands, quads, adductors This improves tissue quality.
Perform static hip flexor stretch for 2 to 3 sets of 20 to 30 seconds.
Perform 5 to 10 sets of ladder drill on a 5 yard ladder. This stimulates the CNS and continues to increase blood flow and muscular temperature.
Perform the following dynamic flexibility drills for 2x10 yards each. Emphasis is on dynamic movement. Work into the movements and full range of motion.
High knee walk
High knee skip
High knee run
Butt kicks
Straight leg skip
Straight leg deadlift walk
Backward run
Backward lunge w/twist
Forward lunge with reach
Inchworm
Next, I run my athletes through movement preparation exercises. These exercises are executed with speed and usually emphasize linear or lateral movement mechanics dependent on the training day. Execute 2 reps at 10 yards each. Here are just a few examples of exercises on a linear emphasis training day.
A-skip
B-skip
Standing arm action
Lean-fall-run
After this I would begin the RNT exercises in a training session.
RNT Phases
The critical factors in RNT are to be progressive with your exercises and volume. Progress must be based on competence of the athlete and not a time line. The time lines provided are for a general basis. If an athlete hasn't mastered the skills of a phase at the end of the time frame, keep them in that phase until they have. Swallow your ego as a coach and as an athlete, it will be best in the long run. Here are some general descriptions of each phase.
Phase 1
In this phase we are teaching the athlete to jump up and land. We want to coach the athlete how to produce force with the body as an integrated piece, but emphasizing the action of the arms and hips. We also are teaching the athlete how to properly land, by absorbing force with the muscles and not the joints. Great landings should be seen and not heard, in other words, the quieter the landing the better. The landing portion of these exercises develops eccentric strength and stabilization. The landing should be held for a 2 count. Stabilization and eccentric strength are the foundation for maximal force production and injury prevention. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks. Only advance the athlete to level 2 once they have mastered the skills
Exercises:
· Double leg box jump up, lateral and linear
· Single leg box jump up, lateral (medial/lateral) and linear
· Combo box jump up
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· Boxes of 4-30 inches, dependent on ability and training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
# of Sets per Exercise
· 3-5 sets
# of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age and periodization
Example Programs
2 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
1
box jump up front
3x3
4x3
5x3
36
2
1
box jump up side*
3x3
4x3
5x3
72
*both sides
27
36
45
108
volume/week
3 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
1
box jump up front
3x3
4x3
5x3
2
1
box jump up side*
3x3
4x3
5x3
*both sides
3
1
box jump up front
3x3
4x3
5x3
volume/week
4 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
1
box jump up front
3x3
4x3
5x3
36
2
1
box jump up side*
3x3
4x3
5x3
72
*both sides
3
1
box jump up front
3x3
4x3
5x3
4
1
box jump up side*
3x3
4x3
5x3
*both sides
27
36
45
108
volume/week
Phase 2
In phase 2, we continue to teach and coach proper jumping and landing mechanics. We still want to coach the athlete to produce force with the arms and hips and to stick the landing quietly absorbing the force with their muscles not their joints. The difference in phase 2 is the intensification of the effect of gravity and the introduction of a horizontal component. In phase 2, this is done by jumping over an object and landing, versus jumping up on the object and landing as in phase 1. The eccentric load is increased due to these changes and therefore the intensity of the exercises are greater than in phase 1. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks. Only advance the athlete to level 3 once they have mastered the skills, keep them in this phase until they have.
Exercises:
· Double leg hurdle jump, lateral and linear
· Single leg hurdle jump, lateral (medial/lateral) and linear
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· Hurdles of 4-30 inches or tape, rope, cones, dependent on ability, training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
# of Sets per Exercise
· 3-5 sets
# of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age
Example Programs
2 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
2
linear hurdle jump
3x3
4x3
5x3
2
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
volume/week
3 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
2
linear hurdle jump
3x3
4x3
5x3
2
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
3
2
linear hurdle jump
3x3
4x3
5x3
volume/week
4 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
2
linear hurdle jump
3x3
4x3
5x3
2
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
3
2
linear hurdle jump
3x3
4x3
5x3
4
2
lateral hurdle jump*
3x3
4x3
5x3
*both sides
volume/week
Phase 3
Now that we have built a strong foundation in phases 1 and 2 developing eccentric and stabilization strength, we are ready to progress to phase 3. In phase 3, we begin to emphasize the eccentric-concentric pattern or stretch shortening cycle of true plyometrics. This is done by replacing the “stick” landing with a bounce. We aren’t in full blown plyometrics yet because we aren’t optimally minimizing ground contact time, but we are introducing a small concentric response to the eccentric loading. Again, the intensity of the training increases because the intensity of the exercises increases. The bounce will add increased stress on the muscles, ligaments, tendons, and CNS. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks. Only advance the athlete to level 4 once they have mastered the skills.
Exercises:
· Double leg hurdle jump and bounce, lateral and linear
· Single leg hurdle jump and bounce, lateral (medial/lateral) and linear
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· hurdles of 4-30 inches or tape, rope, cones, dependent on ability, training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
Number of Sets per Exercise
· 3-5 sets
Number of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age
Example Programs
2 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
3
linear hurdle jump w/bounce
3x3
4x3
5x3
2
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
volume/week
3 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
3
linear hurdle jump w/bounce
3x3
4x3
5x3
2
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
3
3
linear hurdle jump w/bounce
3x3
4x3
5x3
volume/week
4 day per week
training
plyo
plyo
week 1
week 2
week 3
phase
day
phase
drill
volume
volume
volume
volume
1
3
linear hurdle jump w/bounce
3x3
4x3
5x3
2
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
3
3
linear hurdle jump w/bounce
3x3
4x3
5x3
4
3
lateral hurdle jump w/bounce*
3x3
4x3
5x3
*both sides
volume/week
Phase 4
All right, we have finally arrived at what most coaches and athletes consider true plyometrics. The goal of the first 3 phases is to have prepared and trained the athletes CNS, muscular system, and elastic system to perform the work of these exercises, and not the joints. Furthermore, we have equipped the athlete with correct jumping and landing mechanics. We have progressed the athlete through a system that significantly diminished their potential for injury in training and competition, as well as improving performance optimally. The goal of phase 4 is to capitalize on the stretch-shortening-cycle by minimizing ground contact time, maximizing force production and rate of force production. When plyometrics are executed properly, you should see the athlete explode off the ground but land with very little sound. The exercises should be performed quickly, quietly, and explosively. Keep athletes of all levels and abilities in this phase for a minimum of 3 weeks before progressing. Only progress the athlete once the skills of this phase have been mastered.
Further progression can be done with increasing the intensity of the drill, or adding resistance to the athlete performing the drills. Be conservative with progression as always.
Exercises:
· Repeat double leg hurdle jump, lateral and linear
· Repeat single leg hurdle jump, lateral (medial/lateral) and linear
Duration:
· 3-4 weeks or more if athlete hasn’t mastered skills of the phase.
Intensity:
· Hurdles of 4-30 inches or tape, rope, cones, dependent on ability, training age, age
Number of Exercises:
· 1 each if combining lateral/linear days, 1-2 each if separate
lateral/linear days
Number of Sets per Exercise
· 3-5 sets
Number of Reps per set
· 3-5
Rest intervals:
· 60-120s
Exercise Tempo
· Explosive
Training Frequency
· 2-4 days per week, dependent on ability, training age, age
Conclusion
I utilize this system because it works. The progressive nature of the system improves jumping and landing mechanics, develops eccentric strength and stabilization, and optimally improves performance while reducing injury potential. If an athlete has a 35" vertical jump, but is always sidelined with injuries sustained from bad jumping/landing mechanics, the 35" vertical is worthless. It is imperative to learn landing mechanics before attempting to minimize the amortization phase (time spent on the ground).
RNT training can be done before all strength training sessions, up to four times per week if a 2-day linear, 2-day multi-directional/lateral program with proper periodization is utilized. Never exceed 150 foot contacts in volume in a training week. A foot contact is when 1 foot hits the ground (during single leg plyometrics) or when both feet hit the ground together (during double leg plyometrics). Remember, when trying to improve qualities of speed, strength, and power quality is more critical then quantity.