C H A P T E R Plyometric 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 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.

T he 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 – 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 ) -Depth Jumps – recommended 16-42” with 30-32” the norm; athletes over 220lbs the height should be 18” or less

Proper Plyometric Landing Position

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

Lower-Body Plyometric Drills: Jumps in Place Squat Jump

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

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

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

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

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

Lower-Body Plyometric Drills: Jumps in Place Pike Jump

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

Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier

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

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

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

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

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

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

Lower-Body Plyometric Drills: Bounds Skip

Lower-Body Plyometric Drills: Bounds Power Skip

Lower-Body Plyometric Drills: Bounds Backward Skip

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

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

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

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

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

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

Lower-Body Plyometric Drills: Box Drills Jump to Box

Lower-Body Plyometric Drills: Box Drills Squat Box Jump

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

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

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

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

Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump

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

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

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

Upper-Body Plyometric Drills: Throws Chest Pass

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

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

Upper-Body Plyometric Drills: Throws Single-Arm Throw

Upper-Body Plyometric Drills: Throws Power Drop

Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up  2  1  3

Trunk Plyometrics 45-Degree Sit-Up  2  1  4  3