Plyometric Training

1. Plyometric Training Week #5 – Chapter 16

2. Review of Last Lab and Last Chapter Validity – refers to the degree to which a test or test item measures what it is supposed to measure. Construct Validity – is the ability of a test to represent the underlying construct. Must measure abilities important to sport and must be repeatable. Face Validity – is the appearance to the athlete and other casual observers that the test measures what it is purported to measure. Content Validity –is the assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions. All abilities must be covered.

3. Review of Last Lab and Last Chapter Reliability is a measure of the degree of consistency or repeatability of a test. A test must be reliable to be valid; highly variable results have little meaning. Test-Retest Reliability Intrasubject Variablility Interrater and Intrarater Variability Athletes should be aware of testing purposes and procedures. Individual vs. Group Testing Judging One Skill vs. Judging Multiple Skills Multiple Testing Trials – more than one effort or multiple tests Sequence of Testing Group Warm-Up, Group Cool-Down Examples from last week’s lab

4. Plyometrics: Plyometric Exercise – activity that enables the muscle to reach maximal force in the shortest time possible. Plyometric Training has been shown to improve the production of muscle force and power. http://www.youtube.com/watch?v=7vL19q8yL54&feature=related Mechanical Model Elastic Energy in the musculotendinous components is increased with a rapid stretch and then stored. This movement followed immediately by a concentric muscle action releases stored elastic energy. Total force production is increased.

5. Mechanical Model Continued: SEC – Series Elastic Component SEC – includes some muscular components, but it is the tendons that constitute the majority.

6. Mechanical Model Continued: Musculotendinous Unit is stretched (Eccentric Contraction) SEC is lengthened (like a spring) As it lengthens, elastic energy is stored. If followed by a concentric contraction immediately after, the stored energy is released. This contributes to the overall force production. If not immediately followed by a concentric contraction, energy dissipates and is lost as heat.

7. Neurophysiological Model of Plyometric Exercise: Potentiation – (change in the force-velocity characteristics of the muscle’s contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex. Stretch Reflex – body’s involuntary response to an external stimulus that stretches the muscles . Muscle Spindles – proprioceptive organs that are sensitive to the rate and magnitude of a stretch.

8. The reflexive response potentiates or increases activity in the agonist muscle – Increasing force production. Stretch Shortening Cycle (SSC) 3 Distinct Phases PHASE 1 – ECCENTRIC PHASE 2 – AMORTIZATION PHASE 3 – CONCENTRIC http://www.youtube.com/watch?v=vVC3yBHjNvo

9. Phase 1 – Eccentric Phase Preloading of agonist muscle group SEC stores elastic energy Muscle Spindles are stimulated Muscle Spindles send a signal to the ventral root of the spinal cord (via 1a afferent nerve fibers.

10. Phase 2 – Amortization Phase Between the eccentric and the concentric contractions Time from the end of the eccentric phase to the beginning of the concentric phase Type 1a afferent nerves synapse with alpha motor neurons in the ventral root of the spinal cord

11. Phase 3 – Concentric Phase Body’s response to the eccentric and amortization phases. Energy Stored in the SEC is either used for increased force production or dissipates as heat. Alpha Motor Neurons stimulate the agonist muscle group resulting in a reflexive concentric muscle action

12. Plyometric Program Design Lower Body Plyometrics Any sport that requires producing a maximal amount of muscular force in a short amount of time. http://www.youtube.com/watch?v=WcxD9lFrmKc Upper Body Plyometrics Essential for any athlete who requires upper body power. http://www.youtube.com/watch?v=SvWL4IogD3o&feature=fvw

13. Plyometric Program Design: INTENSITY - Demonstration of different intensities http://www.youtube.com/watch?v=H-IDNP-tcMA Examples of Low, Moderate, High FREQUENCY RECOVERY – rest ratios VOLUME – Sample Program Example PROGRAM LENGTH – 6-10 weeks PROGRESSION - Demonstration AGE CONSIDERATIONS http://www.youtube.com/watch?v=ljuEC5BPxJc&NR=1

14. Safety Considerations: Evaluation of the Athlete: Technique – ankles, knees, hips Strength – Squat, Bench Press and Clapping Push-Ups (5) Examples Speed – Squat 60% BW – 5 reps in 5 seconds – Bench Press as well. Balance – Standing, Quarter Squat and Half Squat Physical Characteristics – Injury, Weight etc.

15. Equipment and Facilities: Landing Surface Training Area Equipment Proper Footwear Adding weight to Plyometrics?

16. HOMEWORK: Read Chapter 16 – Plyometric Training Plyometric Training Assignment http://www.youtube.com/watch?v=9NVz2L4KJYk

17. Plyometrics Assignment Due Next Tuesday Approximately 2 pages typed Use Plyometrics knowledge from Chapter and Lecture to analyze the video. Use key terms listed in the text book and from the lecture. Positive vs. Negative Add some professional opinion. http://www.youtube.com/watch?v=9NVz2L4KJYk

18. Plyometrics Lab: General Warm-Up: Agility Ladder Agility Ladder Specific Warm-Up: Agility Ladder - Plyometrics Low Impact Plyometrics: High Knees, Butt Kicks, Skipping, Ankle Hops Progressions for Hurdle Hops Moderate Plyometrics: MB Drop Push-Ups and Box Jumps MB Crunch and Throw and Lateral Hurdle Hops OH MB Throws and Flying Step-Ups Russian Twist High Impact Plyometrics: Depth Jumps to Hurdle Hops Plyometrics for Sports Worksheet

19. Worksheet: Bosu Balls Heavy Medicine Balls Boxes Hurdles/Pylons Agility Ladder Light Medicine Balls 12 Groups of 2

20. Exam Covers the following: Chapter 11 – Principles of Test Selection and Administration Chapter 12 – Administration, Scoring and Interpretation of Selected Tests Chapter 15 – Resistance Training Chapter 16 – Plyometric Training Chapter 17 – Speed, Agility and Speed-Endurance Development 50 Multiple Choice Questions

21. Assignments: Kronum League – Needs Analysis Program Analysis – Based on Resistance Training Design Variables MMA Plyometrics Program – Analysis based on Key Terms of Plyometrics Chapter Choice: Submit all 3 next Tuesday Have papers marked that are already submitted

22. Kronum League: Needs Analysis: Evaluation of the Sport Movement Analysis Physiological Analysis Injury Analysis Other Characteristics Assessment of the Athlete Training Status Physical Testing and Evaluation Other Pertinent Information

23. Program Analysis: Needs Analysis Exercise Selection Training Frequency Exercise Order Training Load and Reps Volume Rest Periods MMA Workout Program – Circuits “Prepare you for the Ring” Circuit #1 – Hurdle Jumps, Burpees and Half Moons Circuit #2 – Rope Pull, Power BB Landmine Push, Lateral Hops Circuit #3 – Weighted Pull-Ups, MB Slams, Single Leg Squats Circuit #4 – BB Push Press, TRX Jackknife Crunch, Inverted Rows

24. Common Problems: Spelling, Grammar and Punctuation Homonyms Sentence Structure/Length of Sentence Lack of Professional Opinion Lack of use of key terminology Presentation Writing Style Starting sentences – Also, Because, And….. Professional Position Paper – do not address reader No explanation – “Leg Press because you need strong legs for Football”

25. Week #6 – Speed, Agility and Speed-Endurance Development

26. Program Analysis – Assignment Review Review Plyometrics Mechanical Model Details Neurophysical Model Details Review how they relate to the phases of SSC

27. Speed, Agility and Speed-Endurance Development Movement Mechanics Running Speed Agility Methods of Developing Speed and Agility Program Design Usain Bolt Record Run: http://www.youtube.com/watch?v=By1JQFxfLMM

28. Speed – the skills and abilities needed to achieve high movement velocities Keys to Speed? Agility – the skills and abilities needed to explosively change movement velocities or modes Speed-Endurance – the ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities. Board – Examples of Speed and Agility Training/Worksheet Speed Movie – Keys to Speed

29. AGILITY - Coordinative Abilities Adaptive Ability – modification of action sequence upon observation or anticipation of novel or changing conditions or situations. Balance – static and dynamic equilibrium. Combinatory Ability – coordination of body movements into a given action. Differentiation – accurate, economical adjustments of body movements and mechanics. Orientation – spatial and temporal control of body movements. Reactiveness – quick, well directed response to stimuli. http://www.youtube.com/watch?v=miaD4_vzC-U Rhythm – observation and implementation of dynamic motion pattern, timing and variation.

30. Methods of Developing Speed and Agility Primary Perfecting form and correcting faults Common Faults? Secondary Sprint Resistance or Sprint Assistance Tertiary Mobility Strength – Long vs. Short Response Speed-Endurance Speed Movie – Maximum Speed Training