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Plyometrics & Agility Training Guide: Maximizing Quickness and Speed

Learn the physiology behind plyometrics, design effective programs, teach proper execution, and enhance speed & agility with SAQ drills. Explore SSC, FIVR, and Acceleration techniques for optimal results.

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Plyometrics & Agility Training Guide: Maximizing Quickness and Speed

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  1. Quickness and Plyometrics Chapter 19

  2. 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

  3. 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

  4. Stretch Reflex

  5. Training Programs • Add plyometrics near end of program • Quality over quantity • Speed training of 500 yards total • Complex training cycle for 4-6 weeks

  6. FIVR • Frequency-1-2 times per week • Intensity-90-100% max • Volume-2 sets x 2-10 reps • Rest-long (1:5)

  7. 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

  8. Speed and Agility Chapter 20

  9. Agility • Change direction quickly • React to a stimulus • Start quickly • Stop quickly • Agility enhances competitiveness • Coordination and skill are components of agility

  10. 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

  11. 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

  12. 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

  13. Next Class • Outside for SAQ and plyomertics

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