16 Plyometrics

8/12/2019 16 Plyometrics

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Plyometric Exercise


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Stretch-shortening Cycle

Purpose:

Increase power of subsequent movements by

using the natural and elastic properties of themuscle and tendon

Must understand:

Mechanics and physiology

Principles of program design

How to safely and effectively performexercises


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Goal

INCREASE POWER

Mechanical model of plyometric exercise

Neurophysiological model of plyometricexercise


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Mechanical Model

Elastic energy in musculotendinous

components is increased with a rapid

stretch and then stored Energy is released

Increased total force


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Series Elastic Component

Tendon constitutes majority of the (SEC)

Spring like action from muscle

Not followed by concentric action

Energy is lost, dissipated as heat


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Neurophysiological Model

Potentiation - Change is the force-velocity

characteristics of the muscles contractile

components caused by a stretch Stretch reflex - involuntary response to

external stimulus

Muscle spindles Sensitive to both rate and magnitude of stretch

When stretch is detected reflexitivity increases


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Phase II

Amortization - Time between eccentric and

concentric phases (transition)

Type Ia afferent nerves synapse with alpha motorneurons in the ventral root of the spinal cord

Alpha motor neurons transmits signal to the agonist

muscle

Duration must be short to increase power If phase is long energy is lost as heat


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Phase III

Concentric Phase - Bodies response to

eccentric and amortization phases

Energy is used to increase force

Alpha motor neurons stimulate the agonist

muscle

Results in reflexive concentric muscle action


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Plyometrics

Rate of stretch is vital

High stretch rate results in greater recruitment

Length Speed

Three jump example Standing jump

Countermovement jumpApproach jump

Performance jumps increase


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Mode

Determined by body region performing the

given exercise

Lower body

Upper body


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Lower-Body Plyometrics

Any athlete, any sport

Sports that require the athlete to produce a

maximal amount of force in a short amount oftime.

Movements Horizontal

Vertical Lateral/Multidirectional


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Lower Body Exercises

Jumps in place

Standing jumps

Multiple hops and jumps

Bounds

Box drills Depth jumps

Intensity


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Upper-Body Plyometrics

Used for sports which must produce power

in throwing

Shot put

Pitching

Javelin

Throws, catches, push-ups


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Trunk Plyometrics

Difficulty to produce a stretch reflex with

the trunk

Movements must be shorter and quicker toallow stimulation and the use of stretch

reflex

Medicine ball sit-ups


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Intensity

Amount of stress placed on muscles,

connective tissue, and joints

Skipping - Low intensity

Depth jumps - high intensity

As intensity increases, volume should

decrease


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Intensity

Factors affecting intensity (table 16.3)

Points of contact

Speed

Height of the drill

Participants weight


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Frequency

Number of plyometric training sessions per

week

2-4 x a week

In season, 1 session per week (football)

In season, 2-3 sessions per week (track)

Keep in mind that many exercises areplyometric in nature even if not implemented

for that reason


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Recovery

48-72 hours between sessions

Depth jumps

5-10 seconds between reps

2-3 minutes between sets

Work to rest ratios (1:5 to 1:10)

Should not perform same body parts in

succession


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Volume of Training

Sets and reps during a given training

session

Lower body - number of foot contacts May be expressed as distance with bounds

Upper body - number of throws or catches


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Volume

Experience Volume (in contacts)

Beginner 80-100

Intermediate 100-120

Advanced 120-140


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Program Length

Recommended 4-10 weeks

Should be used within a macrocycle

Should vary intensity and volume

depending on the sport and season


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Progression During Training

Progressive overload must be followed

Frequency

Volume

Intensity

Off season training (twice a week)


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Progression of Training

Progression

Low to moderate volumes of low intensity

plyometrics Low to moderate volumes of moderate

intensity plyometrics

Low to moderate volumes of high intensityplyometrics


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Warm-Up

General warm up

Dynamic Stretching

Specific warm up

Low intensity, dynamic movements


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Plyometrics and Other Exercise

Plyometrics with

Resistance training

Lower body resistance training with upper bodyplyometrics

Upper body resistance training with lower body

plyometrics

Heavy lifting and plyometrics is not recommended Combining traditional weight training exercise with

plyometrics can enhance muscular power

Jump squat (30% 1 RM)

Most exercises can be done in a plyometric nature


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Plyometrics with Other Exercise

Plyometrics with

Aerobic exercise

Perform plyometrics before aerobic training Plyometric training will have little effect on the

training of plyometric, but aerobic training will

decrease muscle elasticity prior to training as well

as fatigue


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Safety Considerations

There is a risk of injury

Cost:Benefit

Results of Insufficient strength base

Inadequate warm-up

Improper progression

Inappropriate volume/intensity

Poor shoes or surface

Lack of skill


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Reducing Risks of Injury

Pre-training evaluation

Technique

Lower body- landing is essential Women and Jump training

Strength Lower body - squat is 1.5 x body weight

Upper body - bench press is 1 x body weight forlarger athletes (>220 lb), 1.5 x body weight forsmaller athletes (


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Landing Position

Shoulders are inline with the knees

Do not pinch in

Body weight is over center of gravity


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Reducing Risk of Injury

Speed

Lower body 5 reps with 60% body weight in 5

seconds or less Upper body 5 reps with 60% body weight in 5

second or less

Involved in speed training


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Reducing the Risk of Injury

Balance

Balance test

Standing Quarter squat

Half squat

Test should be held for 30

seconds


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Reducing the Risk of Injury

Prepubescent athletes should not perform

high intensity plyometrics

Growth plates


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Physical Characteristics

Athletes > 220 lbs may be at risk for injury

Should avoid high volume high intensity

plyometrics No depth jumps > 18 inches

Previous injury

Disk injury, joint laxity, or muscle strainsshould use caution before starting plyometrics


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Equipment and Facilities

Landing surface

Grass, suspended floor, rubber mat

Avoid (concrete, tile and hardwood)

Training area

33-109 yards of straight away

9.8 to 13.1 vertical feet


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Equipment

Boxes with non slip tops

6-42 inches with landing of 18 x 24 inches Footwear

Good ankle and arch support

Good lateral stability

Cross training shoesAvoid running shoes


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Supervision

Closely monitored for proper technique

Depth jumping 16-42 inches

30-32 inches is norm

18 inches or less for athletes over 220 lbs


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Types of jumps

Jumps in place

Two foot ankle hop

Squat jump Jump and reach

Double tuck jump

Split squat jump

Cycled split squat jump Single leg tuck jump

Pike jump


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Types of Jumps

Standing jumps

Double-leg vertical jump

Jump over barrier

Single-leg vertical jump


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Types of Jumps

Multiple Hops and Jumps

Double leg hop

Double leg zigzag hop

Single leg hop

Front barrier hop

Lateral barrier hop


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Types of Jumps

Bounds

Skip

Power skip Backward skip

Single arm alternate leg bound

Double arm alternate leg bound


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Types of Jumps

Box Drills

Single leg push off

Alternate leg push off lateral push off

Side to side push off

Jump to box

Squat box jump Lateral box jump

Jump from box


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Upper Body Plyometrics

Throws

Chest pass

Two hand overhead throw Two hand side to side throw

Single arm throw

Power drop

Plyometric push up

Depth push up

16 Plyometrics

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