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Optimal drop heights for plyometric training

A Lees1, E Fahmi

  • 1Sports Biomechanics Laboratory, School of Human Sciences, Liverpool John Moores University.

Ergonomics
|January 1, 1994
PubMed
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This study found that the optimal drop height for plyometric training performance was 0.12 m, contrary to previous research. This suggests skill and coordination play a crucial role in plyometric exercise effectiveness.

Area of Science:

  • Sports Science
  • Biomechanics
  • Exercise Physiology

Background:

  • Plyometric training is a popular method for enhancing athletic performance.
  • The optimal drop height for maximizing plyometric performance is not fully established.
  • Previous research often suggests higher drop heights yield better results.

Purpose of the Study:

  • To investigate the impact of varying drop heights on plyometric performance.
  • To identify the most effective drop height for key performance metrics.
  • To compare findings with existing literature on plyometric training.

Main Methods:

  • Thirty male subjects performed drop jumps from six different heights (0.12-0.68 m).
  • Counter-movement jumps and squat jumps were also assessed for comparison.

Related Experiment Videos

  • Jumps were analyzed using a force platform to measure center of gravity displacement, force, velocity, and power.

    • Main Results:

    • The best performance across all measured parameters was observed at the lowest drop height (0.12 m).
    • This result contrasts with findings from previous studies by Asmussen and Bonde-Petersen (1974) and Bosco and Komi (1978).
    • Performance metrics included negative displacement of the center of gravity, net height rise, maximum vertical force, maximum vertical velocity, and peak instantaneous power.

    Conclusions:

    • The optimal drop height for plyometric performance may be lower than previously suggested.
    • Skill and coordination elements are critical in plyometric movement execution.
    • Muscle training status and competency influence the biomechanical response to plyometric stimuli.