1 1 9 9 C H A P T E R Plyometric Training David H. Potach and Donald A. Chu.
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Transcript of 1 1 9 9 C H A P T E R Plyometric Training David H. Potach and Donald A. Chu.
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1199C H A P T E R
Plyometric TrainingPlyometric Training
David H. Potach and Donald A. Chu
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Chapter Outline
Plyometric mechanics and physiology
Further research
Plyometric program design
Plyometrics and other forms of exercise
Safety considerations
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Illustration of the Stretch ReflexIllustration of the Stretch Reflex
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Stretch-Shortening Cycle
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 II)
- 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.
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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.
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Proper Plyometric Landing PositionProper Plyometric Landing Position
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Two-Foot Ankle Hop
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Squat Jump
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Jump and Reach
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Double-Leg Tuck Jump
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Split Squat Jump
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Cycled Split Squat Jump
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Single-Leg Tuck Jump
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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in PlacePike Jump
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Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Double-Leg Vertical Jump
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Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Jump Over Barrier
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Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Single-Leg Vertical Jump
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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Double-Leg Hop
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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Double-Leg Zigzag Hop
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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Single-Leg Hop
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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Front Barrier Hop
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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Lateral Barrier Hop
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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Skip
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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Power Skip
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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Backward Skip
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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Single-Arm Alternate-Leg Bound
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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Double-Arm Alternate-Leg Bound
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Single-Leg Push-Off
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Alternate-Leg Push-Off
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Lateral Push-Off
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Side-to-Side Push-Off
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Jump to Box
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Squat Box Jump
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Lateral Box Jump
Step down
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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Jump From Box
Step from box
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Depth Jump
Step from box
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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
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump With Lateral Movement
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3
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Depth Jump With Standing Long Jump
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Single-Leg Depth Jump
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsChest Pass
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Overhead Throw
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Side-to-Side Throw
2
1
3
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsSingle-Arm Throw
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsPower Drop
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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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