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Quickness and Plyometrics

Quickness and Plyometrics. Chapter 19. Objectives. Explain the physiology behind plyometrics Identify the SSC Design an effective program Teach proper execution of exercises Understand locomotion Define SAQ drills Design a proper SAQ program. Anatomical.

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Quickness and Plyometrics

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  1. Quickness and Plyometrics Chapter 19

  2. Objectives • Explain the physiology behind plyometrics • Identify the SSC • Design an effective program • Teach proper execution of exercises • Understand locomotion • Define SAQ drills • Design a proper SAQ program

  3. Anatomical • Stretch shortening cycle (SSC) is used for starting and stopping • Stopping loads the muscle eccentrically and pre-stretches • Potential energy is thus stored • Keys are rate of stretch and amortization time (countermovement) • Too long and stretch is lost

  4. Stretch Reflex

  5. Training Programs • Add plyometrics near end of program • Quality over quantity • Speed training of 500 yards total • Complex training cycle for 4-6 weeks

  6. FIVR • Frequency-1-2 times per week • Intensity-90-100% max • Volume-2 sets x 2-10 reps • Rest-long (1:5)

  7. Plyometric Exercise Rx • Intensity • Height of the jump or drop • Weight of medicine ball • Participants body weight • Single leg vs. double leg • Speed of movement

  8. Speed and Agility Chapter 20

  9. Agility • Change direction quickly • React to a stimulus • Start quickly • Stop quickly • Agility enhances competitiveness • Coordination and skill are components of agility

  10. Designing a Program • A drill addresses a specific part of a larger skill • Drills are classified as general or sport specific • Strive for perfect technical execution • Simple before complex

  11. Acceleration • Accelerate-get to top speed as fast as possible • 1st gear of speed • Speed-reach maximum velocity and maintain it • Top speed in 100 meter sprints is ~28 MPH • Sports involve mostly acceleration not speed

  12. Speed cont… • Gender • Males are .75 s faster at 100 meters • Males have faster stride rate (5 vs. 4.5 steps per s) • Males have longer stride length • Females are improving faster than males

  13. Next Class • Outside for SAQ and plyomertics

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