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Plyometric Training Concepts for Performance Enhancement Chapter 8

Plyometric Training Concepts for Performance Enhancement Chapter 8. Objectives for Plyometric Training. Describe it and its purpose Rationalize its importance Design a Plyometric Training Program. Plyometric Training Concepts. What is it? Quick powerful movement

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Plyometric Training Concepts for Performance Enhancement Chapter 8

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  1. Plyometric Training Concepts forPerformance EnhancementChapter 8

  2. Objectives for Plyometric Training • Describe it and its purpose • Rationalize its importance • Design a Plyometric Training Program

  3. Plyometric Training Concepts • What is it? • Quick powerful movement • Eccentric followed by explosive concentric • Accomplished by Stretch Shortening Cycle (SSC) • a.k.a Integrated Performance Paradigm

  4. Plyometric Training Concepts (Cont’d) Integrated Performance Paradigm

  5. Plyometric Training Concepts (Cont’d) • Plyometric Training will • Enhances Motor Learning • Improve Neuromuscular Efficiency • Promote muscle excitability, sensitivity, reactivity

  6. Plyometric Training Concepts (Cont’d) • Plyometric Training will increase • Rate of force production • Motor unit recruitment • Rate coding • Synchronization

  7. Plyometric Training Concepts (Cont’d) • Plyometric Training is applicable to sport • All movement involves a series of SSC • Body must react quickly to accelerate

  8. Plyometric Training Concepts (Cont’d) • Plyometric Training will prepare athlete for sport • Exercises must utilize • Specific movement patterns • Rapid change of direction • Functionally applicable speeds

  9. Plyometric Training Concepts (Cont’d) • Three Phases of Plyometric Exercise • Eccentric (loading) • Amortization (transition) • Concentric (unloading)

  10. Plyometric Training Concepts (Cont’d) • Physiologic Principles of Plyometric Training • Proprioceptive properties of a muscle • facilitate muscle activity • Muscle spindles, Golgi Tendon Organs

  11. Plyometric Training Concepts (Cont’d) • Physiologic Principles of Plyometric Training • Elastic properties of a muscle • Series and Parallel Elastic Component • Potential energy stored and released • Inversely proportional to amortization duration

  12. Plyometric Training Concepts (Cont’d) • Proposed mechanisms for enhanced performance • Enhanced Muscle Spindle Activity • Faster loading = greater force • Desensitization of Golgi Tendon Organ • Increases muscle inhibition stimulation threshold

  13. Plyometric Training Concepts (Cont’d) • Proposed mechanisms for enhanced performance • Enhanced Neuromuscular Efficiency • Better control of agonists and synergists • Enables CNS to be more reflexive

  14. Plyometric Training Concepts (Cont’d) • Plyometric training and integrated training • May improve multiple performance factors • Plyometric training in isolation • May not improve performance. • Plyometric training is safe for children • Plyometric Training may reudce injury rates

  15. Plyometric Training Program • This is an advanced training tool • Need appropriate flexibility, core strength, balance • Focus on shortening amoritization duration • Progress by increasing stretch load intensity • Greater jump distance or height • Double leg to single leg jumps

  16. Plyometric Training Program (Cont’d) • Monitor volume by foot contacts • Depends on exercise intensity • Depends on athlete’s experience • Progress using OPT Model

  17. Plyometric Stabilization • Develops • Optimum landing mechanics • Postural alignment • Reactive neuromuscular efficiency • Exercises involve little joint motion

  18. Plyometric Stabilization (Cont’d) Box jump up with stabilization

  19. Plyometric Strength • Develops • Dynamic joint stabilization • Eccentric strength • Rate of force production • Neuromuscular Efficiency of HMS

  20. Plyometric Strength (Cont’d) • Exercises involve • Full ROM with eccentric and concentric action • Repetitive jumping • Multi-planar movement

  21. Plyometric Strength (Cont’d) any plyometric strength exercise

  22. Plyometric Power • Develops • Rate of force production • Eccentric and Reactive Strength • Reactive joint stabilization • Optimum force production

  23. Plyometric Power (Cont’d) • Exercises Involve • Fast and explosive movement • Functional movement velocities • Multi-planar movement

  24. Plyometric Power (Cont’d) Depth Jump Progression

  25. Plyometric Training Design Parameters • Select appropriate exercises for training phase • Phase 1 – Plyometric Stabilization • Phase 2,3,4 – Plyometric Strength • Phase 5,6 – Plyometric Power • See Table 8-2

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