Plyometric Training: Mechanics, Physiology, and Program Design

1. 1 9 C H A P T E R Plyometric Training

2. Chapter Outline Plyometric mechanics and physiology Plyometric program design Plyometrics and other forms of exercise Safety considerations Further research

3. Mechanical Model Mechanical Model 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 If a concentric contraction doesn’t immediately follow the stored NRG by the SEC is lost as heat  Rubber Band Example

4. Neurophysiological Model  Stimulation of the Muscle Spindle – sensitive to rate and magnitude of a stretch 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 If a concentric contraction doesn’t immediately follow the stored NRG by the stretch reflex is lost as heat

5. Illustration of the Stretch Reflex

6. 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.

7.  The 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.

8. 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 – 48-72 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

9. 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 macrocycles

10. 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

11. Proper Plyometric Landing Position

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

13. Lower-Body Plyometric Drills: Jumps in Place Squat Jump

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

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

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

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

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

19. Lower-Body Plyometric Drills: Jumps in Place Pike Jump

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

21. Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier

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

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

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

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

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

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

28. Lower-Body Plyometric Drills: Bounds Skip

29. Lower-Body Plyometric Drills: Bounds Power Skip

30. Lower-Body Plyometric Drills: Bounds Backward Skip

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

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

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

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

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

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

37. Lower-Body Plyometric Drills: Box Drills Jump to Box

38. Lower-Body Plyometric Drills: Box Drills Squat Box Jump

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

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

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

42.    2 1 3  4 Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box

43. Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump

44.   2 1  3 Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement

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

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

47. Upper-Body Plyometric Drills: Throws Chest Pass

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

49.   2 1  3 Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw

50. Upper-Body Plyometric Drills: Throws Single-Arm Throw