Plyometric exercises Dr. Ali Abd El-Monsif Thabet

WHAT IS PLYOMETRIC EXERCISE? The development of the term is plyo- comes from the Greek word, which means “to increase and metric literally means "to measure." The development of the term is plyo- comes from the Greek word, which means “to increase and metric literally means "to measure."

Plyometrics exercises is a form of training that attempts to combine speed of movement with strength Plyometrics exercises is a form of training that attempts to combine speed of movement with strength

How Plyometric Exercises Work How Plyometric Exercises Work A muscle that is stretched before a concentric contraction, will contract more forcefully and more rapidly. But why does this occur? A muscle that is stretched before a concentric contraction, will contract more forcefully and more rapidly. But why does this occur?

Mechanical Characteristics Neurophysiological Mechanisms

The Stretch-Shortening Cycle

Goals of plyometric training Effective plyometric training relies more on the rate of stretch than on the length of stretch. Effective plyometric training relies more on the rate of stretch than on the length of stretch. Emphasis should center on the reduction of the amortization phase. Emphasis should center on the reduction of the amortization phase.

PROGRAM DEVELOPMENT Sport specific activities should be analyzed and broken down into basic movement patterns. These specific movement patterns should then be stressed in a gradual fashion, based upon individual tolerance to these activities. Sport specific activities should be analyzed and broken down into basic movement patterns. These specific movement patterns should then be stressed in a gradual fashion, based upon individual tolerance to these activities.

Plyometric Prerequisites Biomechanical Examination. Biomechanical Examination. Static stability testing Static stability testing Dynamic Movement Testing Dynamic Movement Testing Flexibility Flexibility

PLYOMETRIC PROGRAM DESIGN The plyometric training program can be manipulated through training variables: i.e., direction of body movement, weight of the athlete, speed of the execution, external load, intensity, volume, frequency, training age. and recovery. The plyometric training program can be manipulated through training variables: i.e., direction of body movement, weight of the athlete, speed of the execution, external load, intensity, volume, frequency, training age. and recovery.

Direction of Body Movement

Weight of the Athlete

Speed of Execution of the Exercise External Load

Intensity

Volume

FrequencyRecovery

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