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SHOCKMETHOD AND PLYOMETRICS:
UPDATES AND AN IN-DEPTH EXAMINATION
NATALIAVERKHOSHANSKY
THANKS TO DANNYRAIMONDI FOR HIS ENGLISH TEXT REVIEW
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TABLE OF CONTENT
1. INTRODUCTION
1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD1.2. FROM THE SHOCK METHOD TO PLYOMETRICS. .
2. IN-DEPTH EXAMINATION OF SHOCK METHOD2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS2.3. THE ESSENCE OF THE SHOCK METHOD
.3.1. TERMINOLOGICAL ISSUE3.2. MIOGENIC AND NEUROGENIC FACTORS IN PLYOMETRICS3.3. NEUROGENIC FACTORS - LATER UPDATES3.4. THE SHOCK METHOD AS A PARTICULAR FORM OF PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS. .
4.2. PLYOMETRIC EXERCISES EMPHASIZING ELASTIC ENERGY RECOIL4.3. PLYOMETRIC EXERCISES EMPHASIZING POTENTIATION OF THE STRETCH REFLEX4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY4.6. PROGRESSING THE PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
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1. INTRODUCTION
1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD
At the end of the 1950s, Yuri Verkhoshansky, asuccessful coach of the Track & Field jumpers, andstudents from the Aeronautical Engineering Institute,
created a new training mean vertical drop-reboundjump (Depth Jump). This exercise helped his athletesobtain an unexpectedly high increase in the level of
Master of Sport.
Ver os ans y t en too t e opportunity to e t e ea coac o t e Moscow Unite Teamin the sprinting and jumping events. In 1964, his athlete Boris Zubov became both theEuropean and Soviet record holder in the sprint events. Y. Verkhoshansky entered in the
- -
Two years later, Verkhoshansky would discontinue his coaching career and concentrate hiswork on scientific research. In his research, the use falling weight's kinetic energy toincrease the stren th effort was ada ted further for u er bod ex losive movements.
Verkhoshansky named this discovery the The Shock Method (1968)
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1. INTRODUCTION
1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD
1959 article New method of the strength preparation of jumpers (the bulletinCollection of scientific works of the Central researches institute of physical culture,page -
1961 book Triple Jump. Moscow. Fiskultura i Sport
1964 article Novelty in the strength preparation of jumpers (Track and FieldMagazine, n 7).
1967 article Are the Depth Jumps useful? (Track and Field Magazine, n 12)
1966 article The dynamic structure of complex motor actions (Theory and Practice ofPhysical Culture, n.9)
1968 article The Shock-method of the development of explosive strength (Theoryand Practice of Physical Culture, n.8)
1979 article Some particularities of the human working movements (Theory andPractice of Physical Culture, n.12).
1986 article The influence of Shock method on the electro-miographic parametersof maximal explosive effort (Theory and Practice of Physical Culture, n.12, withN.Masalgin, L.Golovina, A.Naraliev)).
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1. INTRODUCTION
1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD
Some of Verkhoshanskys articles were translated by Dr. M.Yessis and publishedin the USA
Dr. Michael Yessis, a professor emeritus in biomechanics and kinesiology andpresident of Sports Training Inc. and the foremost expert on Russian training
,
Sports Review International for over 29 years. Having earned a Ph.D. at the Universityof Southern California , he travelled to Russia to meet Dr. Yuri Verkoshansky and tolearn the training techniques from the masters themselves.
1969 - Perspectives in the improvement of speed-strength
1968 - Are depth jumps useful?, Soviet sport review, n.3, pp.75-58
preparation of jumpers, Soviet sport review, n.3, pp.75-58
1973 - De th um in the trainin of um ers, TrackTecnique, n.51, pp.60-61
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1. INTRODUCTION
1.2. FROM THE SHOCK METHOD TO PLYOMETRICS
Fred Wilt popularised jump training used by Eastern Bloc coaches in the USA,pioneering the term Plyometrics.
Fred Wilt (19201994) was a distance runner in the U.S. Wilt was a member ofe an ymp c eams, an amous or s egen ary n oor m e
encounters at that time with Wisconsin's Don Gehrmann. After retiring from the FBI,Wilt coached the women's running teams at Purdue University. He edited thepublication Track Technique and advised various athletes. His star pupil was 1964
, .1960s and 1970s, Fred Wilt became a famous writer and advocate of running. Hisbook, How They Train, was a long-time best seller. His most popular book "Run,
Run, Run" is an incredible collection of articles on science, history, and methods of, .
1964 - Fred Wilt. From the Desk of Fred Wilt: Plyometric Exercises.
Track Technique. 64:2024-2054.
1978 - Fred Wilt. Plyometrics What is it and how it works, Modernathlete and coach, n.16, pp.9-12
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1. INTRODUCTION
1.2. FROM THE SHOCK METHOD TO PLYOMETRICS
Fred Wilt interpreted plyometrics as exercises that produce "an overload of
isometric-type muscle action which invokes the stretch reflex in"
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1. INTRODUCTION
1.3. THE PROBLEMS WHEN USING PLYOMETRICS
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2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD
. . INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
2.3. THE ESSENCE OF THE SHOCK METHOD
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2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD
2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The essential element of the Shock regime is sharp, compulsory musculartension, initiated by the bodys impact (collision*) with an external object.
*Collision is an isolated event in which two or more moving bodies (colliding bodies) exert forces on each other for a relativelyshort time. Collision could occur also berween the moving and unmoving bodies. An example is the foot with the underlyingsubstrate forces during jumping and running: ground reaction forces are generated during amortisation phases.
, . .
distinguishes different types of collisions is whether they also conserve kinetic energy(E = mv ). Collisions can either be elastic,meaning they conserve both momentum and kinetic energy, or inelastic, meaning they conserve momentum but not kineticenergy Elastic collision is defined as one in which there is no loss of kinetic energy in the collision.
H
Falling body weight (m)
Fallheight
(h) Impact
E = m hg
E restitution
height
(H)I = Ft
Amortization phase Pushing phase
coefficient =h/H
E conserving
Is the higher force, expressed in the take-off movement of depth jumps, related
onl to the restitution of kinetic ener accumulated durin the bod s fallin ?
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2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD
2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The first experiment of Verkhoshansky (1968):
The athletes executed a maximal effort vertical jump from 3 different initial positions(functional state) of the working muscles
Fast shortening of the
SINGLE OVERCOMING MOVEMENT COUPLING REVERSIBLE MOVEMENT
Fast shortening of the Fast shortening of the muscles,
musc es, rap y stretc eunder the body weight during
the preceding
countermovement
isometrica y contracte musc es,formerly lengthened and stretched
under the weight of body
rap y s re c e ur ngamortisation phase under the
sharp impact of the falling bodys
force
Vertical jump withoutVertical um withcountermovement
a drop height of 50 cm(20in.)
Isometric-miometricregime
Pliometric-miometricregime Shock regime
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2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD
2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The first experiment of Verkhoshansky (1968):
The height of vertical jump (h2) was highest whenthe athlete erformed it immediatell after landin
from a drop height of 50 cm (h1): the vertical jumpheight was 1.6x higher than the drop height(coefficient of reactivity h2/ h1=1.6).
The height of vertical jump - H (cm)
active force in value of the body weight (P) and thetime of force employment t (s).
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2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD
2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The second experiment of Y.Verkhoshansky (1979)
The athletes executed a maximal explosive force effort (pushing up a weight of 60% ofmaximal) in 4 different starting positions, which were characterised by different statesfunctional conditions of muscles:
Voluntary dynamiccountermovement
Isometric tension equalto the weight
Realx Involuntary repetnine tension provokrd bythe impact with falling weight
Fast push-up of the Fast push-up of the non Fast push-up of the non Fast push-up of the falling
SINGLE OVERCOMING MOVEMENT COUPLING REVERSIBLE MOVEMENT
oc e we g w oucounter-movement
blocked weight withoutcounter-movement
blocked weight withcounter-movement
weight with counter-movement
h=0.80 m
Miometric regimeIsometric-
miometric regimePliometric-miometric
regimeShock regime
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The second experiment of Y.Verkhoshansky (1979)
3 - Pliometric-miometric regime
2 - Isometric-miometric regime
1 - Miometric regime
Conclusions: the power output of
the loaded movement depends onthe initial condition (functional
The curves of the weight acceleration during the pushing up of the weight equal
greater muscle activation by anexternal load equates to greaterpower output
to the 60% of maximal executed in 4 different initial conditions (functionalstates) of muscles
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2. IN DEPTH EXAMINATION OF THE SHOCK METHOD
2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The third experiment of Y.Verkhoshansky (1986):
A group of volleyball players carried out, for 12 weeks (3 times a week), physicalre aration workouts aimed at increasin ex losive stren th as ex ressed in the take
off movement.
The training program included a concentrated,
height of 50-70 cm (3-5 series of 10 jumps in eachworkout). Such workouts were carried out onlyduring the first 4 weeks.50-70 cm
Every week, the athletes were tested on the UDSstand: the levels of maximum and explosivestrength were evaluated in the Leg Press (in themaximal isometric force effort and in the maximal
Body weight
At the end of the training stage, the level of
dynamic force effort with the level of external
opposition equal to the body weight of athlete).
the level of Maximal strength (Po) was 14%
higher than before the experiment.
e g er orce, expresse n e a e-o movemen o a ep ump, s re a e on y o erestitution of kinetic energy accumulated during the bodys falling, its difficult to explain whythe use of depth jumps causes an increase in the working effect of specific movements
executed without im act with external force.
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2. IN DEPTH EXAMINATION OF THE SHOCK METHOD
2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
The third experiment of Y.Verkhoshansky (1986):
Before and after the training stage, during the UDS tests, the electrical activity of the quadriceps femoris wasregistered. The electromyograms were analyzed using the methods of R.S.Person (Applying electromyographyin the researches on man, 1969), which allowed him to evaluate:
the level of motor unit recruitment (a measure of how many motor neurons areactivated in a particular muscle, and therefore a measure of how many muscle fibersof that muscle are activated),
the frequency with which the muscle fibers are stimulated by their innervating axon,
Electromyography
nown as e mo or un r ng ra e the level of motor units synchronisation (related to the rate of force development
during rapid contractions)
25%
30%
35%
40%
As a result of using the
34%
6%
26%
14%5%
10%15%
20% ,
both the strength andthe EMG parameterswere improved by 20%.
0%
E MG dispersion
(level o f motor unites
recruitmen t and the
Middle le ng th of
E MG a mplitude
(level of m otor unites
J - E xplos ive
s treng th
Po - Maximal
s trength
rate)
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2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR
What is more important: the mass of falling weight or the heightrom w c a s
E = mv
The mass offalling weight
The height from whichweight falls
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
What is more important: the mass of falling weight orthe height from which it falls?
. ow oes t e wor ng e ect o t e ta e-o movement n ept umps c angeby increasing the height from which the body falls?
Falling weight is standard the height from which it falls is variable
2. How does the working effect of the take-off movement in the Depth jump change
by increasing the bodys weight?
3. How does the working effect of the push-up movement, executed with a rebound
Falling weight is variable the height from which it falls is standard
of the falling external object, change by increasing the falling objects weight and the
height from which it falls?
Falling weight is variable The height from which it falls is variable
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
1. How does the working effect of the take-off movement in the Depth
The group of 36 high level Track-and-Field athletes (sprinters, jumpers and throwers) carried out aseies of 8 De th um s. The dro hei ht was raduall increased b 20cm. from um to um from
0.15 m to 1.55 m.
The athletes landed on the dynamometric device which registered the vertical forcesapplied through the ground during the ground contact phase (the F/t curve):
ground contact time (t),
-movement,
power output of take-off movement (N),
coefficient of reactivity (R = H/h, where H- the
height of verticai rebound, h the height of drop
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
1. How does the working effect of the take-off movement in the Depth
T(s) Fmax(kg)
R N(kg m/s)
Conclusions:0.26
0.26
450
400
,
380 1) If the training is focusedon increasing Explosivestrength and reactiveability, Depth jumps
0.24
350 1,35 360
should be executed with adrop height of about 0.75m or 2.5 ft.
2) If the training is focused
0.23
300
250 1,15 340
on ncreas ng max mastrength (F max)expressed in the take-offmovement, the Depth
15 35 55 75 95 115 135 155
with the drop height of1.10 m or 3.5 ft.
The maximal values of power output (N), coefficient of reactivity (R) and the minimalgroun con ac me were reac e n e ep umps execu e rom e e g o75 cm. The maximal level of force effort (Fmax) was reached in the depth jumpexecuted from the height of 95-115 cm.
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
2. How does the working effect of the take-off movement in the Depthjump change by increasing the bodys weight?
4 groups of high level Track & Field athletes (jumpers, throwers, sprinters, and middle
I test: counter-movement vertical jump without
distance runners) executed 4 jump tests:
arm movementII test: Depth jump from a height of 0.40 m(without arm movement)
III test: Depth jump from a height of 0.40 m,execute wit 5 g um e s in eac anIV test: Depth jump with a 20 kg barbell on theshouldersV test: Depth jump from a height of 0.40m with a
g ar e on e s ou ers;VI test: Depth jump from a height of 0.40m witha 40kg barbell on the shoulders
n eac es , e y ng me was reg s ere , w c e pe ca cu a e e e g o ump
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2 2 T
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
2. How does the working effect of the take-off movement in the Depth
The maximal height in the verticaljump was reached in the Depth jumpexecuted without weight.
P P+10 kg P+20 kg P+30 kg P+40 kg
Adding additional body weightdecreases the height of the Depthjump and, consequently, the
1,75
.
Using the Depth jump withadditional body weight doesnt1,25
1,50
increase the working effect ofthe take-off movement.1,00
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
3. How does the working effect of the push-up movement, executed
with a rebound of the falling external object, change by increasing thea ng o ec s we g an e e g rom w c a s
h1
h2
P=3,3%
( 2kg)
P=6,6%
( 4kg)
P=9,9%
( 6kg)
P=13,2%
( 6kg)
The differences between the 4 tests were related to the differences between regimes of the
muscles work during the yielding phase of the reversible movement:
1) the magnitude of external force impact the weight of falling object
2) the sharpness of external force impact - the height from which it fell
So, the differences between the regimes of the muscles work, during the yielding phase of
, ,by the impact with external force, and the velocity of increasing this tension.
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
3. How does the working effect of the push-up movement, executed,
falling objects weight and the height from which it falls?
1) By increasing the height from whichthe same weight falls, the maximalheight of its flight increases at thebeginning, but after decreases.
2) With every falling weight there is anoptimal corresponding height from
greatest height of its flight: thegreater the falling weight, the lowerthe hei ht.
The variations in the fly height (h2) of different falling
weights (P) from different heights (h1)
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2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS
3. How does the working effect of the push-up movement, executedwith a rebound of the falling external object, change by increasing the
As a rule, the maximal height of flight was reached when the duration of contact
falling objects weight and the height from which it falls?
1) Increasing the falling weight increased the durationDurata della fase di passaggio
me ura on o e rans on rom e ye ng o overcom ng p ase was m n ma :
2) Increasing the height from which the same weight
falls, the duration of the transition from yielding to
overcomin decreases and after increases.
3) With every falling weight (from 3.3 to 13.2% of
maximal) there is an optimal height from which it
should fall to ensure the minimal duration of
transition from yielding to overcoming
4) In a case when a relatively low weight is used
( 3.3% of maximal force) increasing the height
Duration of the ground contact time (ts) of different weights
(P), falling from different heights (h,),
from which it falls does not influence the duration
of the transition from yielding to overcoming
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2.3. THE ESSENCE OF SHOCK METHOD
Conclusion: Increasing the working effect of the active push up movement is ,
the velocity of raising the muscles strain.
According to Verkhoshansky (1979), it happened for the following three
Elastic return action fromMyotatic reflexCNS stimulation by
Adolf Eugen Fick
The force developed by contractilecomponent, when the muscle shortensafter bein stretched is reater than
forces impact
By increasing the velocity of the
Contracting muscles under stretchcould produce greater force than ashortening muscle contraction
(Adolf Fick, 1882).
that developed at the same speed andlength, when is shortens starting from astate of isometric contraction(G.Cavana, B.Dusman, R.Margaria.Positive work done b a reviousl
When a muscle lengthens beyonda certain point, the myotatic reflexcauses it to tighten and attempt toshorten (the Liddell-Sherrington
,influence of provoked externalforce (mechanical stress), thelevel of muscular excitationincreases: the level of
Emil Heinrich Du Bois-Re mond
Charles ScottSherrington
(1857 1952)
stretched muscle . J Appl Physiol
January 1, 1968).
re ex - e on c con rac on omuscle in response to its being
stretched).
of raising the magnitude of
mechanical stimulus.
Under conditions of constant muscle The increase of work performed is greater,
(1818 -1896)con rac on, e myo a c re ex s near yand highly correlated with the rate of musclestretch (G.L. Gotlieb, G.C Agarwal.l Responseto sudden torques about ankle in man:myotatic reflex. AJP - JN Physiol January 1,
e s or er e n erva e weenstretching and shortening (Cavagna,G.A., Saibene, F.P., Margaria, R. Effectof negative work on the amount ofpositive work performed by an isolated
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vo . no. - . musc e, pp ys o , .
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2.3. THE ESSENCE OF THE SHOCK METHOD
The essence of the method consists ofa stimulatory muscle strain created by theimpactwith kinetic energy accumulated from the sportsmans falling body from a specific,strictly proscribed, height. The resistance of the falling body (the shell) is stopped over a shortmovement path. This produces a sharp muscle - tension which creates, instantaneously, aresilient potential of muscle - tension and stimulates a high-intensity central neuro - impulseon motor neurons. This in turn promotes a faster switching of the muscles from eccentric to
Ground contact time (t)
concentric work and a more powerful contraction (Y.Verkhoshansky, 2005).
Jumpheight
(H)
Falling body weight (m)
Fall height(h)
Amortization phase Pushing phase
CNS stimulationDepends on the rate of
raising the magnitude of
Myotatic reflexLinearly and highly
correlated with the rate of
Elastic return actionThe shorter the intervalbetween stretching and
musc e s re c ,return
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2.3. THE ESSENCE OF THE SHOCK METHOD
The shock method is a non-conventional method of stimulating the work ofmuscles. Its eculiarit consists of usin an external stimulus not from a
weight, but the kinetic energy accumulated by a free falling body.
When free weights are employed, the magnitude of the muscles working tension is afunction primarily of volitional effort. However, in the shock method, the activation of theworking muscles is forced. The external factor of the weight example only assists the force
,(kinetic energy) forces the body to mobilize the innate motor resources.
If the sportsman conducts a vertical take-off after a depth jump with the aim of flying up ashigh as possible, these conditions force his central nervous and physiological systems toexceed the ordinary boundaries. The creation of such conditions in training process is the
.Apparently, under these conditions the body mobilizes any innate mechanisms designed bynature to be available for these and even more complex, extreme situations.
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3.1. TERMINOLOGICAL ISSUES
3.2. MIOGENIC AND NEUROGENIC FACTORS IN PLYOMETRICS
3.3. NEUROGENIC FACTORS - LATER UPDATES
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3.1. TERMINOLOGICAL ISSUES
Plyometrics are exercises that obtain the greatest power output in the overcomingphase of movement thanks to the muscles pre-stimulation during the yielding,eccentric (pliometric* ) phase.
*In correlating muscle contractions with the movements of the limbs during walking and running,Hubbard and Stetson (Hubbard AW and Stetson RH. An experimental analysis of human locomotion. J Physiol 124: 300-313,1938) recognized that muscles underwent contractions during three different conditions. The threeconditions were termedmiometric, isometric, and pliometricby coupling the Greek prefixes mio(shorter), iso (same), and plio (longer) to the noun metric, defined as pertaining to measures ormeasurement. Despite their early introduction, the terms miometric and pliometric have never gained wideacceptance.
, . . , ,lengthening. Journal of Applied Physiology 95: pp 455-459, 2003.
The term Plyometrics may be interpreted as applying pliometric.
yome r cs exp o e ene s o e p ome r c reg me.
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Plyometricis simply a misnomer ofpliometric
Vladimir Zatsiorsky, PhD, professor of kinesiology, the director of Penn State'sBiomechanics Laboratory:
" ", , ,
published in 1966 and translated into many languages. I do not remember whether I calledthis training 'shock training' or not and if I suggested this term. In any case, this is not anybig deal. The commonly accepted in the American literature term 'plyometrics' is a
, .
John A. Faulkner, Ph.D., professor of Molecular & Integrative Physiology and BiomedicalEngineering, Senior Research Scientist, IoG:
An additional deterrent to the use of the term pliometric is the increased use of the termplyometrics for conditioning with highpower jumps that involve repeated, rapid, andforceful shortenin and len thenin actions durin almost maximum activation of lar emuscle groups. Despite suggestions for other terminology for this type of conditioning by
Komi* and later by Knuttgen** and Kraemer the popularity of plyometrics and the use ofthe term have increased dramatically.
* Komi PV. Physiological and biomechanical correlates of muscle function: effects of muscle structure and stretch-shortening cycle on force and speed. In:
Exercise and Sport Science Reviews, edited by Terjung RL. Lexington, MA: Collamore, 1984, p. 81121)
** Knuttgen HG and Kraemer WJ. Terminology and measurement in exercise performance. J Appl Sport Sci Res 1: 110, 1987)
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Plyometrics are the exercises which involve SSC
Paavo V. Komi, PhD, FACSM, FECSS.Is a professor emeritus specialized in neuromuscular science at the University of Jyvskyl,Finland.
The stretchshortening cycle (SSC) of muscle function comes from the observation that body segments
,
Activity, University of Jyvskyl.
are per o ca y su ecte to mpactor stretc orces.In human walking, hopping and running considerable impact loads occur when contact takes placewith the ground. This requires pre-activation from the lower limb extensor muscles before the ground
contact to make them ready to resist the impact and the active braking phase. The stretch phase iso owe y a s or en ng concen r c ac on.Running, walking and hopping are typical examples in human locomotion of how external forces (e.g.gravity) lengthen the muscle. In this lengthening phase the muscle is acting eccentrically, then aconcentric (shortening) action follows. The true definition of eccentric action indicates that the muscles
.muscle function called the stretchshortening cycle or SSC (Norman & Komi 1979; Komi 1984, 2000).
SSC muscle function has a well-recognized purpose: enhancement of performance during thefinal phase (concentric action) when compared to the isolated concentric action.
. , ,
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The benefit of plyometric training is related to its capacity to improve theso named Reactive Ability of the neuro-muscular system (allowinggreater force production in the concentric phase of SSC) thanks to theo ow ng wo ac ors:
1) Miogenic- the utilization of the elastic energy storage in muscle-tendon tissue
-motor units involved in myotatic reflex
, ,the character of the exercise execution; regardless, the principal function of plyometricexercises is to stimulate the neuro-muscular characteristics
, ,
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The Miogenic factors of the SSCElastic energy recoil adds to the force of active muscular contraction
StretchKneeangle
Performance during stretch shortening cycle exercise is influencedby the visco-elastic properties of the muscle-tendon units. During
,
the tendon structures (tendon and aponeurosis) and this energy cansubsequently be re-utilized if shortening of the muscle immediatelyfollows the stretching. According to Bisciotti (2000), 72% of theelastic ener restitution action comes from tendons 28% - fromcontractile elements of muscles.
Fmax
,conditions should be considered: the external force impact should be sufficiently high to efficientlystore elastic energy in the tendons
StrainVerticalforce
the external force impact should be sufficiently sharp to rapidly
increase the muscles strain: the Coupling time should be shorterthan the half-life of an acto-myosinic bridge (about 120 150milliseconds);
the voluntary force effort (active push-up), should be applied atthe same time when the involuntary (provoked by stretch reflex)muscular contraction occurs.
Amortization Push up Take off
Ground contact
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The Neurogenic factors of the SSC
The Myotatic Reflex is a monosynaptic reflex which provides the automaticcontraction of muscles when their stretch sensory receptors are stimulated)
Renshaw cell is a special inhibitoryinterneuron, which innervates and inhibits thevery same motor neuron that caused it to fire.
Spinal cordWhen a muscle is stretched, primarysensory fibers (Group Ia afferentneurons) of the muscle spindle respond
The Ia afferent signals are transmittedmonosynaptically to many alpha motor neuronsof the receptor-bearing muscle.
-velocity and transmit this activity to thespinal cord in the form of changes in therate of action potentials.
Likewise, secondary sensory fibersGrou II afferent neurons res ond to
motoneurons is then transmitted via theirefferent axons to the extrafusal fibers of themuscle, which generate force and thereby resistthe stretch.
The Ia afferent si nal is also transmitted
Muscle proprioceptors
muscle length changes (but with asmaller velocity-sensitive component)and transmit this signal to the spinalcord.
polysynaptically through interneurons(Renshaw cells) which inhibit alphamotoneurons of antagonist muscles, causingthem to relax.
Muscle spindles (MS) react by sending a Golgi Tendon Organs (GTO) activation threshold is
turn orders the agonist muscle to contract.This action is supported by thesimultaneous inhibition of the antagonistmuscle.
,chances for a fibre breakdown increase, so Golgisorgans send a signal towards the central nervoussystem, which quickly induces a contractioninhibition.
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Allow for deep and complete neuromuscular stimulation and improve intramuscular
Plyometrics:
coordination between fibres in a single to synchronize a higher quantity of motor units.
Elevate Renshaw cells inhibition threshold, so activation at higher frequency is possible.That allows a selective recruitment of white fibres, due to the massive intervention ofsync ron ze mo on un s.
Decrease the GTOs sensitivty, which will not stop maximum (or sub-maximum)contraction (myotatic reflex inhibition)
Bring greater elastic energy storage, faster contraction, and improves neuromuscularspindles efficiency.
, , .
Stretch shortening cycle (SSC) affects the sensory response of the muscle spindles (MS)and Golgi tendon organs (GTO). These two structures have contrast function: MS excitatory, GTO inhibitory. The balance (equilibrium) between excitatory and inhibitorystimuli, creates conditions of performance, of course, always under control of the CNS
. osco .
In what wa mi ht the central nervous s stem influence the SSC?
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Without arguing that the external stimulus causes the emergence of a
reflex, the modem physiological theory puts main emphasis on the factthat an organism's reaction to a stimulus (both unconditioned and
conditioned reaction), in its form and content, is determined not by the
stimulus itself but by its significance for the individual; that is, the most
important role is played by factors of internal purposefulness, against the
background of which an external stimulus is frequently reduced to ar gger s gna .
All the facts from modem behavioral science mean that any reflex (in the
narrow "classical" sense of the word) is not the element of an action, but
.Nicholai A. Bernstein.The Immediate Tasks of Neurophysiology in the Light of the Modern Theory
of Biological Activity, 1966.
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In what way might the central nervous system influence the SSC?
rea er cor ca ac va on: grea er ac va on o amma mo oneurons re a eto the difficulty of a motor task.
Cerebral cortex
as locomotion, dynamic gamma motoneoruns tend to be activated more during difficult tasks,increasing Ia stretch-sensitivity.
Facilitatory signalsarrive through the ventral reticulospinal tract
from the brain regions, which play the role in:
Inhibitory signalsarrive through the lateral reticulospinal tractfrom the brain regions, which play the role in:
- the lannin of com lex coordinated - information (Brodmann area 4);- motor control - coordination, precision,and accurate timing (neocerebellum);- acustic, ocular and vestibular control
movements (Brodmann area 6);- motor control and in some cognitivefunctions such as attention and language(thepaleocerebellum);- motor coordination red nucleus - a
motoneurons
movements (the vestibular nucleus).structure in the rostral mildbrain).
Muscle spindlesFusimotor systemis the combination of muscle spingles and -
motoneurons. It is the system by which the CNScontrols and modifies muscle spindles sensitivity.
amma mo onuronsare the efferent component of the fusimotor system The
function of the gamma motoneurons is to modify thesensitivity of the muscle spindle sensory afferents to
stretch (not to supplement the force of muscle contractionprovided by the extrafusal fibers).
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In what way might the central nervous system influence the SSC?
Greater cortical activation: maximising activity of high threshold motor units due
to the Supraspinal influences affecting the pliometric muscular contraction
Enoka, R. M. Eccentric contractions require uniqueactivation strategies by the nervous system.J. Appl. Physiol.81(6): 23392346, 1996
Over the past several decades, numerous studies have established that eccentriccontractions can maximize the force exerted and the work performed by muscle;
attenuate the mechanical effects of impact forces; and that they enhance the tissuedamage associated with exercise.More recent evidence adds a new feature to this repertoire by suggesting a new
unique. Variation in the neural strategy may be accomplished by modulation of the
relative excitability within the populations of motoneurons innervating amuscle, itssynergists, and the contralateral homologousmuscle. The principal functionaloutcome ofthe uni ue activation scheme ma be to maximize the activitand thereby preserve the health of highthreshold motor units. These motorunits are used minimally during daily activities but are essential for intenseathletic competition and for emergency movements that require high levelsof muscle power.
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In what way might the central nervous system influence the SSC?
Greater cortical activation: additional cortical planning activity affecting thepliometric muscular contraction
Yin Fang, V.Siemionow, V.Sahgal, Fugin Xiong and Guang H.YueGreater Movement-Related Cortical Potential During Human Eccentric
Journal of Neurophysiololy October 2001 vol. 86 no. 4 1764-1772:
Despite abundant evidence that different nervous system control strategies may exist for human concentric
and eccentric muscle contractions, no data are available to indicate that the brain signal differs for eccentricversus concentric muscle actions. The purpose of this study was to evaluate electroencephalography (EEG)-derived movement-related cortical potential (MRCP) and to determine whether the level of MRCP-measuredcortical activation differs between the two types of muscle activities.
- , ,related sensory information differently than it does for concentric muscle contractions.
Because eccentric movements are more complex, make muscles more prone to damage, andperhaps require a unique motor unit recruitment strategy to carry out the actions, the greater
may re ec a ona cor ca p ann ng ac v es or e or o ea w ese spec aproblems.
* Negative Potential (NP) the component of movement-related cortical potential MRCP, related to movement preparation,planning, and execution
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In what way might the central nervous system influence the SSC?
Greater cortical activation and the earlier activities of neurons associatedwith planning eccentric actions
M.D.Grabiner and T.M.Owings.
EMG differences between concentric and eccentric maximum voluntary
contractions are evident prior to movement onset.
Experimental Brain Research 2002, volume 145, number 4, pages 505-511
s nves ga on a resse e ques on o w e er e musc e ac va on s gna pr or o movemen onse ,as measured by surface EMG, differs if the contraction to be performed is concentric (shortening) or eccentric(lengthening).
The results suggest that initial differences between the EMG of maximum voluntary concentric and eccentricknee extensor contractions are selected a priori and support the contention that the central nervous systemdistinguishes between maximum eccentric and concentric contractions.
The emergence of differences in activation prior to muscle length changes suggests supraspinal influences.-
activity resulted from stretching the muscles.not only are the cortical activities associated with planning eccentric actions greater but also
the neurons begin the planning activities earlier.
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A greater power output of the SSC movement could be improved not only bypotentiating the Myotatic Reflex, but also by the additional activation of the CNS,related to the perception of pliometric (yielding, eccentric) phase of movement as
danger (menace, threat).
Pliometric (eccentric) muscular contractions can maximize the force exerted and the workperformed by muscle, because the brain perceive the work in yielding regime as specialproblem which make muscles prone to damage, in consequence:
- additional reflex-induced cortical activity resulted from stretching the muscles
-
- not only are the cortical activities associated with planning eccentric actions greater butalso the neurons begin the planning activities earlier.
The danger is especially high if the sudden (sharp) impact of external force,
the motor receptors.
It is the main characteristic of the Shock Method
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Stretch-shorten cycleAn active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentriccontraction) of that same muscle (Wikipedia)A common movement pattern that consists of a combination of the three types of muscle action; an
(Answers.com)
Plyometrics Shock Method
The specific characteristic ofmy method is expressed in
Exercises involving repeated rapidstretching and contracting of
muscles muscle under tension.
(Y. Verkhoshansky).
(Merriam Webster)
Exercises in which the musclesare repeatedly stretched and
.
The Shock regime could be considered a particular form of the muscles work in in the
Stretch Shortening Cycle regime, characterised by the more sharp impact of external forcesduring the pliometric (eccentric) phase provoked by of the bodys collision (shock, bump)with the falling (or high-speed forthcoming) external object (sport device) or by the falling
.
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4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS
4.1. TAXONOMY OF PLYOMETRIC EXERCISES
. .
4.3. PLYOMETRIC EXERCISES EMPHASIZING THE STRETCH REFLEX POTENTIATION
4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION
. . SING THE DEPTH JUMP ACCORDING TO . ERKHOSHANSKY
4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
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IMPACT AND NON-IMPACT PLYOMETRICS
Plyometrics exploit the benefits of thepliometric(eccentric,yielding) regime.
yome r csare defined as the exercises with a reversible are defined as exercises with a reversibleregime of muscle work without additional
external force impactregime of muscle work with additional
external force impact
Merriam Webster. MedicineNet.com: Exercises involving repeated rapid stretchingand contracting of muscles.
Dictionary.com:Exercises in which the muscles are repeatedly
Any exercise in which muscles are repeatedlyand rapidly stretched("loaded") and then
contracted (as in jumping high off the ground or inpush-ups with a clap between them).
s re c e an su en y con rac e .
Non-im act Pl ometrics Im act Pl ometrics
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-
Pliometric exercise
the exercise is executedin pliometric (yielding or
Miometric exercise
the exercise executed inmiometric (overcoming or
Non-impact Plyometric exercise
the exercise is executed in a reversibleregime with rapid passage between the
eccentric regime concen r c reg me y e ng eccen r c an overcom ng(concentric) phase
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IMPACT PLYOMETRICS
Impact-pliometric exercise
the exercise executed in pliometricieldin or eccentric re ime with
Impact -Plyometric exercise
the exercise executed in reversible regime withim act of external force in the ieldin hase
impact of external force
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IMPACT PLYOMETRICS
are characterised by the sharp impact of external forces during the pliometric (eccentric) phase provokedby of the bodys collision (shock, bump) with the vertically falling external object (sport devise) or by the
verticall fallin bod collision with the motionless ob ect round
Repeated, rapid, and forceful muscle Single, rapid, and forceful muscless or en ng- eng en ng ac ons per orme
with their almost maximum activationshortening-lengthening actions performed
with their maximum activation
Classic Shock Method exercisesMulti-impact Shock method exercises
Repeated jumps, push ups and throws Maximal effort Push-up throw and Depth jump
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-
Low-impact Plyometrics Middle-impact Plyometrics High impact Plyometrics
Angular vector of the force effort Vertical vector of the force effort
Fallingweight
Forceeffort
Forceeffort
Fallingweight
Impact Impact
Classic Shock
Method jumpsand throws
Bounding exercises Standing jumps
Medicine ball couple throwing ert ca t row-ups
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COMBINED PLYOMETRICS
Multiple-impactplyometric exercise
Combined impact-pliometric and non-impact plyometric exercise
op
Multiple subsequent push-up Multiple push-up throws or barbell jumps executed with stops-
movement phase
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Plyometric exercise is the exercise in which the pliometric (yielding, eccentric)
regime is used to increase the power output of movement executed in miometric
The benefit of l ometric trainin is related to its ca acit to im rove the Reactive Abilit of
(overcoming, concentric) regime
the neuro-muscular system (producing greater force in the concentric phase of the SSC)thanks to the influence of the miogenic and neurogenic factors:
-
Miogenic factors Neurogenic factors
the restitution of elasticenergy, absorbed in the
muscle-tendon structures
the stretch reflex
potentialtion due thestimulation of muscle
additional reflex-induced cortical activityresulted from stretching the muscles;
additional cortical planning activities - thepre-act vat on assoc ate w tplanning eccentric actions
, ,character of the exercises execution.
So, the taxonomy of plyometric exercises could be based on their capacity to emphasise
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Plyometrics
The exercisesemphasizing
The exercisesemphasizing the
The exercisesem hasizin the
e as c energyrecoil
s re c re expotentiation
CNS stimulation
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F
h
In general, utilizing elastic energy is determined by the speed of the stretch shortening cycle
and the level of muscle stretching.
t
To properly use the elastic energy, the stretch phase should be:1) sufficiently rapid such that the coupling time (t) of the stretch shortening cycle will not
be inferior to the half time of the actin and myosin cross-bridge cycling action (120 150
2) sufficiently ample (h) to cause the miotatic reflex to take place in the correct moment:
not anticipate the eccentric phase and not be inside the concentric phase3) combined to the active muscular contraction (external force impact - F) high
muscu ar ac va on ur ng e eccen r c p ase o an s a prerequ s e or e c enstorage of elastic energy, especially in the tendon (P.Komi, 2003).
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Coupling time
Sprinting 0.10120 150 ms
.
Squat jumping (10-20kg) 0.40
. - . .
,
running - bounding exercises should be used.
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StretchKneeang e
elastic energy recoil should be executed:
with the external force impact, which is
sufficiently sharp to rapidly increase themuscles strain and
Fmax sufficiently high to efficiently store elastic
energy in the tendons
Strain with the short passage from eccentric to
Vertical
force
Amortization Push up Take off
Ground contact
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to obtain elastic energy recoil
task
ABC running drills Bouncy or springy runs
High Knees Heel FlicksA Springy or bouncy run (or bounding extensive tempo) isa running exercise executed with shorter strides and with
, ,usually used in most sports during the warm up: run withhigh lifting of the thigh (high knees); run with a heel
kickback (butt kicks) etc.. The exercises are executed withattention to correct technical performance and nimbleness
the forward impulse coming mainly from foot; it requires amore accentuated vertical push and a bounding overall
action. The oscillatory movement of the recovery leg isminimized and the whole action is very relaxed. In fact, theathletes relaxation is paramount for the correct executionof exercise, in particular the relaxation of the upper bodycombined with the intense work of the foot muscles.
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Motortask
The exercise is executed with a small number of repetitions and with the control of execution time
Bounding runs are very similar to the bounce from leg to leg, but it isexecuted with higher stride frequency and with more spring; it is
Bounding runs
recorded). The athlete starts by pushing off from both legs as in thestanding long jump, and then lands on one and then alternates the legsconsecutively, trying to increase stride frequency, but not transforming
the movement into a run. The dosage of exercise depend on the time ofits execution. Usually, this exercise is carried out in 2-4 series of 3-5repetitions with arbitrary rest intervals between repetitions and 8-10minutes interval between series.
The difference between Boundingrun and Alternate Leg-to-leg bounce
2012 - CVASPS 57NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.3. PLYOMETRIC EXERCISES EMPHASIZING THE STRETCH REFLEX POTENTIATION
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Stretchneeangle
Fmax
The plyometric exercises emphasizingthe stretch reflex potentiation should
be executed with the correct momentof active force employment
Vertical
force
Amortization Push up Take off
Ground contact
2012 - CVASPS 58NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.3. PLYOMETRIC EXERCISES EMPHASIZING THE STRETCH REFLEX POTENTIATION
Th h fl i i d h i l i f l i b
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The stretch reflex potentiation due the stimulation of muscle proprioceptors byadditional external force impact (F)
Adjusting the execution technique of SSC movements:
the muscles relaxation-tension pattern
Motortask
Short coupling time jumping and bounding exercises (the short time of force employment)
The exercises are executed with a great number of repetitions and with control of the movements nimbleness
Side-to-side doubleleg bounces
Consecutive jumps overobstacles or boxes
Side-to-side single-leg bounces
Box Jumps on and offof a low box
Long coupling time jumping exercises (the long time of force employment)
Box Jumps on and off
of a high box
2012 - CVASPS 59NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.3. PLYOMETRIC EXERCISES EMPHASIZING THE STRETCH REFLEX POTENTIATION
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Decreasing the Coupling time of SSC movements
Motor
taskThe exercises are executed with a small number of repetitions and with control of execution time
Hurdles bounces (leaping or jumping over obstacles) executed as
quickly as possible
Side-to-side doubleleg bounces
Side-to-side single-leg bounces
Increasing the power output of SSC movementstask
The exercises are executed with a small number of repetitions and with the control of jump length (height)
2012 - CVASPS 60NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION
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Stretchneeangle
The plyometric exercises emphasizingthe CNS stimulation should be
executed with greater impact ofexternal force:
Fmax
1. using overload, or
2. using kinetic energy accumulated
rom e spor sman s a ng o y roma specific, strictly proscribed, height
Vertical
force
Amortization Push up Take off
Ground contact
2012 - CVASPS 61NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION
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Adjusting the execution technique of SSC movements byMotorincreasing the external forces impacttask
-
plyometric exercise
-
non-impact plyometric exercise
Stop
Consecutive Barbell and kettlebell jumps Vertical jump with barbell
2012 - CVASPS 62NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION
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If the sportsman conducts a vertical take-off after a depth jump with theaim of flying up as high as possible, these conditions force his centralnervous and physiological systems to exceed the ordinary boundaries.The creation of such conditions in training process is the forcedintensification of the work regime which becomes a potent training
stimulus. Apparently, under these conditions the body mobilizes any
even more complex, extreme situations.
2012 - CVASPS 63NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY
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TAUBE
, W., LEUKEL
, C., LAUBER
, B.AND
GOLLHOFER
, A.performance in stretch-shortening cycle training.
Scandinavian Journal of Medicine & Science in Sports, 2011
"and plantar flexors during drop jump training, athletes should utilizea bounce drop jump technique, i.e., to reverse the downwardvelocity into an upward one as soon as possible after landing
o er e a ., a . s recommen a on was oun e on eessential need for effective storage of elastic energy in thetransition from the eccentric to the concentric phase (Kyrolainen &Komi 1995 Komi 2003 .
This strategy, however, does not seem beneficial in increasing the rebound height, as therewas only a trend toward augmentation." Hunter and Marshall (2002) presumed that ifsubjects were not advised by instructions like: Keep the duration of ground contact asshort as possible, or Bend your knees very little, subjects would automatically adapttheir jumping strategy in the direction of a lower leg stiffness, greater depth of
2012 - CVASPS 64NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
, .
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY
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KEVIN R. FORD, GREGORY D. MYER, ROSE L. SMITH, ROBYN N . BYRNES, SARA E . DOPIRAK, TIMOTHY E. HEWETT.
Use of an overhead goal alters vertical jump performance and biomechanics.Journal of Strength & Conditioning Research 2005 Volume: 19, Issue: 2, Pages: 394-399
This study examined whether an extrinsic motivator, such as an overhead goal, during a plyometric jump may alter movementbiomechanics. Our purpose was to examine the effects of an overhead goal on vertical jump height and lower-extremity
biomechanics during a drop vertical jump and to compare the effects on female (N = 18) versus male (N = 17) athletes
rea er ver ca ump e g p = . an max mum a eo ex erna nee ex on qua r ceps momen(p = 0.04) were attained with the overhead goal condition versus no overhead goal.
2012 - CVASPS 65NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY
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The forth experiment of Y.Verkhoshansky (1986):
During the third experiment, it was verified that the athletes were able to increasethe height of the Depth jump only until the 10th repetition. So, the optimal number ofDepth jumps in one series is 10. To verify the optimal number of series, 5 groups of
Explosive strength of each athlete was measured in UDS test before and after the
training sessions: every 5 minutes in a period of 30 minutes, when the athletes didntperform any muscular work
In the groups that used 1, 2, 3 and 4series of Depth jumps, the greatestincrease in the level of explosive
stren th was observed 10 minutes afterthe training sessions. In the group,which used 4 series of Depth Jumps, thelevel of this increase was greatest. Inthe group that used 5 series of Depthjump, the maximal level of theExplosive strength increase was
observed only 25 minutes after thetraining session and this level was lower
Trends of the explosive strength of one (1), two (2), three (3),four (4) and five (dotted line) series of aloft jumps.
than the maximal level of the group thatused only 3 series of Depth jump.
2012 - CVASPS 66NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT OF TAKE-OFF MOVEMENT
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INCREASING THE POWER OUTPUT OF TAKE OFF MOVEMENT
Case 1: S ecific movement with a relativel low level of external resistance
Classic Shock Methodexercises
Depth Jumps
Combinedplyometrics
Vertical jump with barbell
Multi le-im actPlyometrics
Long coupling time jumping exercises
Short coupling time jumping and bounding exercises
2012 - CVASPS 67NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT OF TAKE OFF MOVEMENT
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INCREASING THE POWER OUTPUT OF TAKE-OFF MOVEMENT
Classic Shock Method
Case 2: Specific movement with a high level of external resistance
exercises
Combinedplyometrics
Multiple-impact Plyometricswith weight
Resistance exercises
Multiple-impact Plyometricswithout wei ht
2012 - CVASPS 68NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT IN PUSHING MOVEMENT
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ase : pec c movemen w a ow eve o ex erna res s ance
Classic Shock Method
exercises
Multiple-impact Vertical force impact
Horisontal force impact
Plyometrics
2012 - CVASPS 69NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT IN PUSHING MOVEMENT
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Classic Shock Methodexercises
CombinedP yometr cs
on- mpactPlyometrics
Resistance
exercises
Multiple-impact
2012 - CVASPS 70NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS
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INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS
Classic Shock Methodexercises
Case 1: Two-handed movements
CombinedPlyometrics
Non-impactPlyometrics
Resistanceexercises
Multiple-impact
Plyometrics
2012 - CVASPS 71NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS
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-
INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS
Phase 1: resistance exercises
2012 - CVASPS 72NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS
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-
Phase 2: Plyometrics
Shock MetodPl ometrics
Non-impactPlyometrics
-Plyometrics
2012 - CVASPS 73NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD
INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS
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-
Shock
RelaxStrain Pliometric Miometric
Fall
Impact plyometricMiometric
Non-impactplyometric exercise
21 3
2012 - CVASPS 74NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS
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Ray BradburyCreativity is just connecting things. St J bteve Jobs
if they are effective and integrating them in a training system
Thank you for your attention
2012 - CVASPS NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS 75