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C H A P T E R

1. 9. C H A P T E R. Plyometric Training. Chapter Outline.  Plyometric mechanics and physiology.  Plyometric program design.  Plyometrics and other forms of exercise.  Safety considerations.  Further research. Mechanical Model.  Mechanical Model.  SEC= connective tissue, tendon.

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C H A P T E R

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  1. 1 9 C H A P T E R Plyometric Training

  2. Chapter Outline Plyometric mechanics and physiology Plyometric program design Plyometrics and other forms of exercise Safety considerations Further research

  3. Mechanical Model Mechanical Model 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 If a concentric contraction doesn’t immediately follow the stored NRG by the SEC is lost as heat  Rubber Band Example

  4. Neurophysiological Model  Stimulation of the Muscle Spindle – sensitive to rate and magnitude of a stretch 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 If a concentric contraction doesn’t immediately follow the stored NRG by the stretch reflex is lost as heat

  5. Illustration of the Stretch Reflex

  6. 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.

  7. 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.

  8. 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

  9. 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

  10. 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

  11. 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

  12. Proper Plyometric Landing Position

  13. Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop

  14. Lower-Body Plyometric Drills: Jumps in Place Squat Jump

  15. Lower-Body Plyometric Drills: Jumps in Place Jump and Reach

  16. Lower-Body Plyometric Drills: Jumps in Place Double-Leg Tuck Jump

  17. Lower-Body Plyometric Drills: Jumps in Place Split Squat Jump

  18. Lower-Body Plyometric Drills: Jumps in Place Cycled Split Squat Jump

  19. Lower-Body Plyometric Drills: Jumps in Place Single-Leg Tuck Jump

  20. Lower-Body Plyometric Drills: Jumps in Place Pike Jump

  21. Lower-Body Plyometric Drills: Standing Jumps Double-Leg Vertical Jump

  22. Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier

  23. Lower-Body Plyometric Drills: Standing Jumps Single-Leg Vertical Jump

  24. Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Hop

  25. Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Zigzag Hop

  26. Lower-Body Plyometric Drills: Multiple Hops and Jumps Single-Leg Hop

  27. Lower-Body Plyometric Drills: Multiple Hops and Jumps Front Barrier Hop

  28. Lower-Body Plyometric Drills: Multiple Hops and Jumps Lateral Barrier Hop

  29. Lower-Body Plyometric Drills: Bounds Skip

  30. Lower-Body Plyometric Drills: Bounds Power Skip

  31. Lower-Body Plyometric Drills: Bounds Backward Skip

  32. Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound

  33. Lower-Body Plyometric Drills: Bounds Double-Arm Alternate-Leg Bound

  34. Lower-Body Plyometric Drills: Box Drills Single-Leg Push-Off

  35. Lower-Body Plyometric Drills: Box Drills Alternate-Leg Push-Off

  36. Lower-Body Plyometric Drills: Box Drills Lateral Push-Off

  37. Lower-Body Plyometric Drills: Box Drills Side-to-Side Push-Off

  38. Lower-Body Plyometric Drills: Box Drills Jump to Box

  39. Lower-Body Plyometric Drills: Box Drills Squat Box Jump

  40. Lower-Body Plyometric Drills: Box Drills Lateral Box Jump Step down

  41. Lower-Body Plyometric Drills: Box Drills Jump From Box Step from box

  42. Lower-Body Plyometric Drills: Depth Jumps Depth Jump Step from box

  43.   2 1 3  4 Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box

  44. Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump

  45.  2 1  3 Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement

  46. Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump

  47. Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump

  48. Upper-Body Plyometric Drills: Throws Chest Pass

  49. Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw

  50.  2 1  3 Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw

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