Transcript Plyometrics
Plyometrics
Purpose
Strength, speed and power
Heightened excitability
– KNOW THE STRETCH REFLEX
Force maximized
Minimize reaction time
Why important?
Principles Involved in
Plyometrics
Neurophysiological
– Muscle Spindles
• STRETCH REFLEX
• AGAIN…KNOW IT,
LIVE IT
– GTO’s
• Reflexive inhibition
• MU recruitment
Principles Involved in
Plyometrics
Neurophysiological
Mechanical
– Series Elastic
Component
• Tendons, sheath,
sarcolemma
– Parallel Elastic
Component
• Muscle connective tissue
Mechanical Output =
CCforce + SEC + PEC
recoil
Phases of Plyometrics
Pre-activation Phase
Eccentric Phase
(Deceleration Phase)
Amortization
(Coupling Time)
Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
Pre-activation Phase
Eccentric Phase
(Deceleration Phase)
Amortization
(Coupling Time)
Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
Pre-activation Phase
Eccentric Phase
(Deceleration Phase)
Amortization
(Coupling Time)
Concentric Phase
(Acceleration Phase)
Phases of Plyometrics
Pre-activation Phase
Eccentric Phase
(Deceleration Phase)
Amortization
(Coupling Time)
Concentric Phase
(Acceleration Phase)
Putting Neurology
into Practical
Standards
Key Points in Developing
Plyometric Programs
Biomechanical Considerations
– Strength Base
Flexibility
Stability Testing
– Static vs Dynamic Conditions
Components to Consider
Intensity
Volume
Recovery
Frequency
Plyometric Progression
Low Intensity
– In place plyometrics
• Jumps, hops
– May include some lateral movements
Medium Intensity
– Bounds, multiple response jumps
High Intensity
– Shock activities, depth jumps, box drills, sport specific
drills, position specific drills
Lower Extremity
(Level 1 Exercises)
Lateral Step Up
Two Foot Ankle Hop
Standing Jump and
Reach
Double Leg Bound
Alternate Leg Bound
Skipping
Lower Extremity
(Level 1 Exercises)
Lateral Step Up
Two Foot Ankle Hop
Standing Jump and
Reach
Double Leg Bound
Alternate Leg Bound
Skipping
Lower Extremity
(Level 1 Exercises)
Lateral Step Up
Two Foot Ankle Hop
Standing Jump and
Reach
Double Leg Bound
Alternate Leg Bound
Skipping
Lower Extremity
(Level 1 Exercises)
Lateral Step Up
Two Foot Ankle Hop
Standing Jump and
Reach
Double Leg Bound
Alternate Leg Bound
Skipping
Lower Extremity
(Level 2 Exercises)
Standing Jump over
Barrier
Single Leg Speed
Hop
Jump to Box
Jump from Box
Double Leg Box
Bound
Tucked Jumps
Incline Bound
Lower Extremity
(Level 2 Exercises)
Standing Jump over
Barrier
Single Leg Speed
Hop
Jump to Box
Jump from Box
Double Leg Box
Bound
Tucked Jumps
Incline Bound
Lower Extremity
(Level 2 Exercises)
Standing Jump over
Barrier
Single Leg Speed
Hop
Jump to Box
Jump from Box
Double Leg Box
Bound
Tucked Jumps
Incline Bound
Lower Extremity
(Level 2 Exercises)
Standing Jump over
Barrier
Single Leg Speed
Hop
Jump to Box
Jump from Box
Double Leg Box
Bound
Tucked Jumps
Incline Bound
Lower Extremity
(Level 2 Exercises)
Standing Jump over
Barrier
Single Leg Speed
Hop
Jump to Box
Jump from Box
Double Leg Box
Bound
Tucked Jumps
Incline Bound
Lower Extremity
(Level 3 Exercises)
Side Box Jumps
Hurdle Hop
Incremental Vertical
Jump
Box Jump Sprint
Lower Extremity
(Level 3 Exercises)
Side Box Jumps
Hurdle Hop
Incremental Vertical
Jump
Box Jump Sprint
Lower Extremity
(Level 3 Exercises)
Side Box Jumps
Hurdle Hop
Incremental Vertical
Jump
Box Jump Sprint
Lower Extremity
(Level 3 Exercises)
Side Box Jumps
Hurdle Hop
Incremental Vertical
Jump
Box Jump Sprint
Upper Extremity Exercises
Example of Progression
(www.athletic advisor.com)
Weeks
Drills
Sets x Reps
1&2
4 low
intensity
3&4
2 low, 2
medium
4 medium
5&6
7&8
9 & 10
Sessions
2 x 10
Rest
Interval
2 min
2 x 10
2-3 min
2 x wk
2-3 x 10
2-3 min
2 x wk
2-3 min
2 x wk
2-3 min
2 x wk
2 medium 2 M 2-3 x 10
high
H 2 x 10
4 high
Non-box 23x10, box 2 x
10
2 x wk
Indications for Plyometrics
High functional activity
Balance and proprioception
Muscle power
Maximize reaction time
Efficiency of movements
Precautions and Considerations
Age
Body Weight
Surface
Footwear
BIOMECHANICS
Weight training and plyometrics
Time of performance
CONTRAINDICATIONS – No,
No’s
Unconditioned athlete
Unyielding surface
Stress related injury history
Acute inflammation
Post-operative conditions
Joint instability