Post on 06-Jan-2016
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1199C H A P T E R
Plyometric TrainingPlyometric Training
Chapter Outline
Plyometric mechanics and physiology
Further research
Plyometric program design
Plyometrics and other forms of exercise
Safety considerations
Mechanical Model
Mechanical Model
If a concentric contraction doesn’t immediately follow the stored NRG by the SEC is lost as heat
Rubber Band Example
SEC= connective tissue, tendon
When the SEC is stretched it stores elastic NRG
The SEC acts like a spring that is stretches, then if followed by a concentric contraction aids in the total force production
Neurophysiological Model
Stimulation of the Muscle Spindle – sensitive to rate and magnitude of a stretch
If a concentric contraction doesn’t immediately follow the stored NRG by the stretch reflex is lost as heat
Stretch Reflex – Fig 19.2
When a quick stretch is detected, muscular activity reflexively ↑ the activity in the agonist muscle which ↑ the force the muscle produces
Illustration of the Stretch ReflexIllustration of the Stretch Reflex
Stretch-Shortening Cycle –SSC
Phase I—Eccentric (stretch of the agonist muscle)
- Elastic energy is stored in the SEC.
- Muscle spindles are stimulated.
Phase II—Amortization (pause between phases I and III)
- Ia afferent nerves synapse with alpha motor neurons.
- Alpha motor neurons transmit signals to agonist muscle group.
Phase III—Concentric (shortening of agonist muscle fibers)
- Elastic energy is released from the SEC.
- Alpha motor neurons stimulate the agonist muscle group.
The stretch-shortening cycle combines
mechanical and neurophysiological
mechanisms and is the basis of plyometric
exercise. A rapid eccentric muscle action
stimulates the stretch reflex and storage of
elastic energy, which increase the force
produced during the subsequent concentric
action.
Program Design
• Mode - Upper/Lower/Trunk Plyos• Intensity – depends on the exercise low to
high • Frequency – 1-3 per week depending on
sport and time of season• Recovery – 48-72 hrs b/w days; 1:5 to 1:10
work to rest ratios b/w sets but also depends on sport and time of season
Program Design Cont
• Volume - # of foot contacts or distance traveled for lower body See Table 19.4; # of throws or catches per workout for upper body
• Program Length – 6-10 weeks depend on the sport and should be assigned throughout the macrocycle
Program Design Cont
• Progression – follow rules of resistance training; “systematic ↑ in training frequency, volume and intensity in various combinations”.
• Warm-Up – should be followed; see Table 19.5 p. 436
Plyometric Training Considerations
• -Plyometrics and resistance training• -Plyometrics and aerobic training• -Safety considerations include addressing a
pretraining eval, technique, strength, speed, balance, age, physical characteristics, landing surfaces, and equipment to name a few (pp. 437-440)
• -Depth Jumps – recommended 16-42” with 30-32” the norm; athletes over 220lbs the height should be 18” or less
Proper Plyometric Landing PositionProper Plyometric Landing Position
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Two-Foot Ankle Hop
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Squat Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Jump and Reach
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Double-Leg Tuck Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Split Squat Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Cycled Split Squat Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Single-Leg Tuck Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in PlacePike Jump
Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Double-Leg Vertical Jump
Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Jump Over Barrier
Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Single-Leg Vertical Jump
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Double-Leg Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Double-Leg Zigzag Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Single-Leg Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Front Barrier Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Lateral Barrier Hop
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Skip
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Power Skip
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Backward Skip
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Single-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Double-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Single-Leg Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Alternate-Leg Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Lateral Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Side-to-Side Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Jump to Box
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Squat Box Jump
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Lateral Box Jump
Step down
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Jump From Box
Step from box
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Depth Jump
Step from box
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump to Second Box
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Squat Depth Jump
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump With Lateral Movement
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3
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Depth Jump With Standing Long Jump
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Single-Leg Depth Jump
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsChest Pass
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Overhead Throw
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Side-to-Side Throw
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1
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsSingle-Arm Throw
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsPower Drop
Upper-Body Plyometric Drills: Plyometric Push-UpsUpper-Body Plyometric Drills: Plyometric Push-Ups
Depth Push-Up
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Trunk PlyometricsTrunk Plyometrics45-Degree Sit-Up
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