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C H A P T E R

1. 9. C H A P T E R. Plyometric Training. David H. Potach and Donald A. Chu. Chapter Outline.  Plyometric mechanics and physiology.  Plyometric program design.  Plyometrics and other forms of exercise.  Safety considerations.  Further research. Illustration of the Stretch Reflex.

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C H A P T E R

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  1. 1 9 C H A P T E R Plyometric Training David H. Potach and Donald A. Chu

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

  3. Illustration of the Stretch Reflex

  4. Stretch-Shortening Cycle 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 II) - 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.

  5. 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.

  6. Proper Plyometric Landing Position

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  23. Lower-Body Plyometric Drills: Bounds Skip

  24. Lower-Body Plyometric Drills: Bounds Power Skip

  25. Lower-Body Plyometric Drills: Bounds Backward Skip

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

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

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

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

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

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

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

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

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

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

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

  37.   2 1 3  4 Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box

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

  39.  2 1  3 Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement

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

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

  42. Upper-Body Plyometric Drills: Throws Chest Pass

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

  44.  2 1  3 Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw

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

  46. Upper-Body Plyometric Drills: Throws Power Drop

  47.  2 1  3 Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up

  48.   2 1 3  4 Trunk Plyometrics 45-Degree Sit-Up

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