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Plyometrics for a High jump athlete

Plyometrics for a High jump athlete. Peak Strength John Felton. What is Plyometric Training?. Also referred to as Stretch Shortening Cycle - due to the muscular structures eccentric lengthening and rapid concentric shortening phases. OR

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Plyometrics for a High jump athlete

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  1. Plyometricsfor a High jump athlete Peak Strength John Felton

  2. What is Plyometric Training? • Also referred to as Stretch Shortening Cycle - due to the muscular structures eccentric lengthening and rapid concentric shortening phases. OR • Shock Method Training - due to its taxing nature on muscles, tendonous/ligamentous and nervous system.

  3. Leyman’s Terms • Imagine an elastic band • The lengthening of the band builds up kinetic energy • A brief phase (amortization) where the energy is then stored in its fibres • Letting the band go represents the shortening of the muscles and transfer of energy in an explosive manner.

  4. High Jump training and Plyo’s? • 2 main areas of ground contact • Approach and take off • Plyo’s can improve both of these elements through strength, speed and power development. • Research shows that Plyometrics can increase sprint times equally as much as specific sprint training and also improve jump height through power development.

  5. ….Continued • We can train this system through 3 areas of Plyometrics: • Hopping • Countermovement jumps • Drop jumps • All of which can be performed in multi-directional movements as a crossover to the high jump approach and take off.

  6. Plyometric Video • Plyometrics for High Jump Athletes - YouTube

  7. Implementation • Introduction of Plyo’s following pre-screening: 1. Injuries 2. Hx of Resistance Training 3. Strength – guidelines obtained from NSCA’s performance training journal • 2-3 x weekly during latter stages of conditioning period • 120-140 placements depending on ability level can be 200:400 in trained athletes (high:low intensity) • Same recovery as resistance training (same demands on body’s structures) 2-3 mins between sets and up to 72hours between sessions depending on your athletes recovery time.

  8. References and Further Reading • For sports with dynamic SSC, depth jumps appear better than countermovement jumps – eccentric demand (Gehri, 1998) • Increased power in active males (Potteiger et al., 1999) • Improves running economy in untrained distance runners (Turner et al., 2003) • UKSCA Journals

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