c h a p t e r

1199C H A P T E R

Plyometric TrainingPlyometric Training

Chapter Outline

Plyometric mechanics and physiology

Further research

Plyometric program design

Plyometrics and other forms of exercise

Safety considerations

Mechanical Model

Mechanical Model

If a concentric contraction doesn’t immediately follow the stored NRG by the SEC is lost as heat

Rubber Band Example

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

Neurophysiological Model

Stimulation of the Muscle Spindle – sensitive to rate and magnitude of a stretch

If a concentric contraction doesn’t immediately follow the stored NRG by the stretch reflex is lost as heat

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

Illustration of the Stretch ReflexIllustration of the Stretch Reflex

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.

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.

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

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

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

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

Proper Plyometric Landing PositionProper Plyometric Landing Position

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Two-Foot Ankle Hop

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Squat Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Jump and Reach

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Double-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Split Squat Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Cycled Split Squat Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Single-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in PlacePike Jump

Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Double-Leg Vertical Jump

Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Jump Over Barrier

Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Single-Leg Vertical Jump

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Double-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Double-Leg Zigzag Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Single-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Front Barrier Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Lateral Barrier Hop

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Skip

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Power Skip

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Backward Skip

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Single-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Double-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Single-Leg Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Alternate-Leg Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Lateral Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Side-to-Side Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Jump to Box

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Squat Box Jump

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Lateral Box Jump

Step down

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Jump From Box

Step from box

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Depth Jump

Step from box

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

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump With Lateral Movement

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Depth Jump With Standing Long Jump

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Single-Leg Depth Jump

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsChest Pass

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Overhead Throw

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Side-to-Side Throw

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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsSingle-Arm Throw

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsPower Drop

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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