Quickness and plyometrics
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Quickness and Plyometrics. Chapter 19. Objectives. Explain the physiology behind plyometrics Identify the SSC Design an effective program Teach proper execution of exercises Understand locomotion Define SAQ drills Design a proper SAQ program. Anatomical.

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Presentation Transcript

Objectives
Objectives

  • Explain the physiology behind plyometrics

  • Identify the SSC

  • Design an effective program

  • Teach proper execution of exercises

  • Understand locomotion

  • Define SAQ drills

  • Design a proper SAQ program


Anatomical
Anatomical

  • Stretch shortening cycle (SSC) is used for starting and stopping

  • Stopping loads the muscle eccentrically and pre-stretches

  • Potential energy is thus stored

  • Keys are rate of stretch and amortization time (countermovement)

  • Too long and stretch is lost



Training programs
Training Programs

  • Add plyometrics near end of program

  • Quality over quantity

  • Speed training of 500 yards total

  • Complex training cycle for 4-6 weeks


FIVR

  • Frequency-1-2 times per week

  • Intensity-90-100% max

  • Volume-2 sets x 2-10 reps

  • Rest-long (1:5)


Plyometric exercise rx
Plyometric Exercise Rx

  • Intensity

    • Height of the jump or drop

    • Weight of medicine ball

    • Participants body weight

    • Single leg vs. double leg

    • Speed of movement


Speed and agility

Speed and Agility

Chapter 20


Agility
Agility

  • Change direction quickly

  • React to a stimulus

  • Start quickly

  • Stop quickly

  • Agility enhances competitiveness

  • Coordination and skill are components of agility


Designing a program
Designing a Program

  • A drill addresses a specific part of a larger skill

  • Drills are classified as general or sport specific

  • Strive for perfect technical execution

  • Simple before complex


Acceleration
Acceleration

  • Accelerate-get to top speed as fast as possible

    • 1st gear of speed

  • Speed-reach maximum velocity and maintain it

  • Top speed in 100 meter sprints is ~28 MPH

  • Sports involve mostly acceleration not speed


Speed cont
Speed cont…

  • Gender

    • Males are .75 s faster at 100 meters

    • Males have faster stride rate (5 vs. 4.5 steps per s)

    • Males have longer stride length

    • Females are improving faster than males


Next class
Next Class

  • Outside for SAQ and plyomertics