Plyometrics. Purpose Strength, speed and power Heightened excitability – KNOW THE STRETCH REFLEX...
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Transcript of Plyometrics. Purpose Strength, speed and power Heightened excitability – KNOW THE STRETCH REFLEX...
Purpose
Strength, speed and power Heightened excitability
– KNOW THE STRETCH REFLEX
Force maximized Minimize reaction time Why important?
Principles Involved in Plyometrics
Neurophysiological– Muscle Spindles
• STRETCH REFLEX
• AGAIN…KNOW IT, LIVE IT
– GTO’s• Reflexive inhibition
• MU recruitment
Principles Involved in Plyometrics
Neurophysiological Mechanical
– Series Elastic Component
• Tendons, sheath, sarcolemma
– Parallel Elastic Component
• Muscle connective tissue
Mechanical Output = CCforce + SEC + PEC recoil
Phases of Plyometrics
Pre-activation Phase Eccentric Phase
(Deceleration Phase) Amortization
(Coupling Time) Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
Pre-activation Phase Eccentric Phase
(Deceleration Phase) Amortization
(Coupling Time) Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
Pre-activation Phase Eccentric Phase
(Deceleration Phase) Amortization
(Coupling Time) Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
Pre-activation Phase Eccentric Phase
(Deceleration Phase) Amortization
(Coupling Time) Concentric Phase
(Acceleration Phase)
Putting Neurology into Practical Standards
Key Points in Developing Plyometric Programs
Biomechanical Considerations– Strength Base
Flexibility Stability Testing
– Static vs Dynamic Conditions
Plyometric Progression
Low Intensity– In place plyometrics
• Jumps, hops
– May include some lateral movements Medium Intensity
– Bounds, multiple response jumps High Intensity
– Shock activities, depth jumps, box drills, sport specific drills, position specific drills
Lower Extremity (Level 1 Exercises)
Lateral Step Up Two Foot Ankle Hop Standing Jump and
Reach Double Leg Bound Alternate Leg Bound Skipping
Lower Extremity (Level 1 Exercises)
Lateral Step Up Two Foot Ankle Hop Standing Jump and
Reach Double Leg Bound Alternate Leg Bound Skipping
Lower Extremity (Level 1 Exercises)
Lateral Step Up Two Foot Ankle Hop Standing Jump and
Reach Double Leg Bound Alternate Leg Bound Skipping
Lower Extremity (Level 1 Exercises)
Lateral Step Up Two Foot Ankle Hop Standing Jump and
Reach Double Leg Bound Alternate Leg Bound Skipping
Lower Extremity (Level 2 Exercises)
Standing Jump over Barrier
Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box
Bound Tucked Jumps Incline Bound
Lower Extremity (Level 2 Exercises)
Standing Jump over Barrier
Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box
Bound Tucked Jumps Incline Bound
Lower Extremity (Level 2 Exercises)
Standing Jump over Barrier
Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box
Bound Tucked Jumps Incline Bound
Lower Extremity (Level 2 Exercises)
Standing Jump over Barrier
Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box
Bound Tucked Jumps Incline Bound
Lower Extremity (Level 2 Exercises)
Standing Jump over Barrier
Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box
Bound Tucked Jumps Incline Bound
Lower Extremity (Level 3 Exercises)
Side Box Jumps Hurdle Hop Incremental Vertical
Jump Box Jump Sprint
Lower Extremity (Level 3 Exercises)
Side Box Jumps Hurdle Hop Incremental Vertical
Jump Box Jump Sprint
Lower Extremity (Level 3 Exercises)
Side Box Jumps Hurdle Hop Incremental Vertical
Jump Box Jump Sprint
Lower Extremity (Level 3 Exercises)
Side Box Jumps Hurdle Hop Incremental Vertical
Jump Box Jump Sprint
Example of Progression (www.athletic advisor.com)
Weeks Drills Sets x Reps Rest Interval
Sessions
1 & 2 4 low intensity
2 x 10 2 min 2 x wk
3 & 4 2 low, 2 medium
2 x 10 2-3 min 2 x wk
5 & 6 4 medium 2-3 x 10 2-3 min 2 x wk
7 & 8 2 medium 2 high
M 2-3 x 10
H 2 x 10
2-3 min 2 x wk
9 & 10 4 high Non-box 2-3x10, box 2 x 10
2-3 min 2 x wk
Indications for Plyometrics
High functional activity Balance and proprioception Muscle power Maximize reaction time Efficiency of movements
Precautions and Considerations
Age Body Weight Surface Footwear BIOMECHANICS Weight training and plyometrics Time of performance