To jump, or not to jump? How old is old enough to start a child on a plyometric program? With respect to conditioning our youth for sports, these are commonly asked questions regarding plyometrics. The answers may surprise you. Guidelines and concerns with children and plyometrics are simple in comparison to those with children and a weight training program. Weight training has been more commercialized in sports than probably any other type of training. The fact is, plyometrics plays an extremely valuable role. Training an athlete to perform up to todays standards without plyometrics would be like competing in the Indianapolis 500 with a new Volkswagen bug. Oh sure, you could make the laps around the track, but compete? Not a chance. Now let’s shed some light onto the world of jumping.
Plyometrics is something a child can do at a very young age. Bone density and growth plates need not be of concern. Children learn plyometrics early in life, but ask any child what type of plyometrics they’ve done and you’ll see a look of confusion in their faces. The determining factor of initiating plyometrics to a child is primarily based on attention span. The more attentive the child, the higher the level of complexity of the exercise. Coordination plays a large part in introducing new exercises. Children that struggle with their coordination need not be eliminated from activity, but the progressive state of the exercises should increase in direct relationship with the athlete’s ability. You can’t run before you walk! Some children walk earlier than others and some learn to ride a bike earlier. Children always naturally run and jump as part of play. Progression is based on the ability to learn and attention span.
Step One: The key to training our young athletes is simply this. Keep it fun! Children relate well to imaginary items such as animals. A deer bounding through the forest, jumping over water, logs and plants is something children find easy to relate to. One of the best, easiest and most familiar plyometric drills for a child is hopscotch. Children start playing hopscotch by 4 to 5 years of age and start jumping before the age of three (with a vertical jump that would only impress an ant, but it’s still jumping). One of the funniest things for a child to do is jump off things like steps, chairs, an occasional coffee table, or a box. When proceeded by a vertical jump, this is known as a depth jump in plyometric terms. Depth jumps of 6 to 12 inches should be fine for our beginners. Children score some very small numbers on their vertical leaping ability. Don’t over do the height when it comes to depth jumps. Landing mechanics are very important. Landing with stiff legs could produce injuries.
Step Two: Step up the difficulty level. Once our young athletes have established good landing technique and a measurable vertical leap, it’s time to step up our difficulty level. Once the athlete has successfully completed jumping over sticks, ropes, etc., it’s time to challenge them with a box jump. Working again on mechanics is of a high level of importance. The major consideration in setting height of a box jump is technique. Children aren’t famous for graceful leaping ability. When their form is mastered, their vertical height will improve. Another step up in difficulty that progresses from jumping sticks and ropes, is single legged hops. Isolateral movements are much more difficult. Coordination, strength, and balance are the key factors in developing isolateral skills. At this skill level these athletes should also broaden the parameters of jump skills. Now that we’ve progressed to the level of vertical leap, depth jumps and single legged hops, we add lateral movements. Up and down jumping skills are much easier than side to side or backwards movements. In progression, these skills should first start with two legs. Once the mechanics of the movement are mastered, the difficulty level is changed by doing the movement with one leg.
Children are like sponges, they absorb information at an amazing rate, both mentally and physically. As a coach or an athletic trainer, you are in a position to use this to your advantage. Practice doesn’t make perfect. Perfect practice makes perfect. Once your young athletes have mastered hops, depth jumps and single legged movements, they’re on their way. When young athletes master these skills they are ready to start working on drills that are more sport specific. For young athletes plyometrics should begin with gross motor activities with low intensity. In progression, they should be added to warm ups and progressively become more sport specific. Good mechanics established at a young age will minimize future injury and maximize future performance.
Greg Monical is the Fitness Director and is a personal trainer at the Yellowstone Racquet and Health Club in Billings, Montana. He received his Bachelor’s Degree from Rocky Mountain College in 1990. He is a member of many organizations including NSCA, ACSM, ACE and IDEA. He can be reached at (406) 656-8040.