Upload
muhammad-adam-lim
View
231
Download
0
Embed Size (px)
Citation preview
8/12/2019 16 Plyometrics
1/47
Plyometric Exercise
8/12/2019 16 Plyometrics
2/47
8/12/2019 16 Plyometrics
3/47
Stretch-shortening Cycle
Purpose:
Increase power of subsequent movements by
using the natural and elastic properties of themuscle and tendon
Must understand:
Mechanics and physiology
Principles of program design
How to safely and effectively performexercises
8/12/2019 16 Plyometrics
4/47
Goal
INCREASE POWER
Mechanical model of plyometric exercise
Neurophysiological model of plyometricexercise
8/12/2019 16 Plyometrics
5/47
Mechanical Model
Elastic energy in musculotendinous
components is increased with a rapid
stretch and then stored Energy is released
Increased total force
8/12/2019 16 Plyometrics
6/47
Series Elastic Component
Tendon constitutes majority of the (SEC)
Spring like action from muscle
Not followed by concentric action
Energy is lost, dissipated as heat
8/12/2019 16 Plyometrics
7/47
Neurophysiological Model
Potentiation - Change is the force-velocity
characteristics of the muscles contractile
components caused by a stretch Stretch reflex - involuntary response to
external stimulus
Muscle spindles Sensitive to both rate and magnitude of stretch
When stretch is detected reflexitivity increases
8/12/2019 16 Plyometrics
8/47
8/12/2019 16 Plyometrics
9/47
Phase II
Amortization - Time between eccentric and
concentric phases (transition)
Type Ia afferent nerves synapse with alpha motorneurons in the ventral root of the spinal cord
Alpha motor neurons transmits signal to the agonist
muscle
Duration must be short to increase power If phase is long energy is lost as heat
8/12/2019 16 Plyometrics
10/47
Phase III
Concentric Phase - Bodies response to
eccentric and amortization phases
Energy is used to increase force
Alpha motor neurons stimulate the agonist
muscle
Results in reflexive concentric muscle action
8/12/2019 16 Plyometrics
11/47
Plyometrics
Rate of stretch is vital
High stretch rate results in greater recruitment
Length Speed
Three jump example Standing jump
Countermovement jumpApproach jump
Performance jumps increase
8/12/2019 16 Plyometrics
12/47
8/12/2019 16 Plyometrics
13/47
Mode
Determined by body region performing the
given exercise
Lower body
Upper body
8/12/2019 16 Plyometrics
14/47
Lower-Body Plyometrics
Any athlete, any sport
Sports that require the athlete to produce a
maximal amount of force in a short amount oftime.
Movements Horizontal
Vertical Lateral/Multidirectional
8/12/2019 16 Plyometrics
15/47
Lower Body Exercises
Jumps in place
Standing jumps
Multiple hops and jumps
Bounds
Box drills Depth jumps
Intensity
8/12/2019 16 Plyometrics
16/47
Upper-Body Plyometrics
Used for sports which must produce power
in throwing
Shot put
Pitching
Javelin
Throws, catches, push-ups
8/12/2019 16 Plyometrics
17/47
Trunk Plyometrics
Difficulty to produce a stretch reflex with
the trunk
Movements must be shorter and quicker toallow stimulation and the use of stretch
reflex
Medicine ball sit-ups
8/12/2019 16 Plyometrics
18/47
Intensity
Amount of stress placed on muscles,
connective tissue, and joints
Skipping - Low intensity
Depth jumps - high intensity
As intensity increases, volume should
decrease
8/12/2019 16 Plyometrics
19/47
Intensity
Factors affecting intensity (table 16.3)
Points of contact
Speed
Height of the drill
Participants weight
8/12/2019 16 Plyometrics
20/47
Frequency
Number of plyometric training sessions per
week
2-4 x a week
In season, 1 session per week (football)
In season, 2-3 sessions per week (track)
Keep in mind that many exercises areplyometric in nature even if not implemented
for that reason
8/12/2019 16 Plyometrics
21/47
Recovery
48-72 hours between sessions
Depth jumps
5-10 seconds between reps
2-3 minutes between sets
Work to rest ratios (1:5 to 1:10)
Should not perform same body parts in
succession
8/12/2019 16 Plyometrics
22/47
Volume of Training
Sets and reps during a given training
session
Lower body - number of foot contacts May be expressed as distance with bounds
Upper body - number of throws or catches
8/12/2019 16 Plyometrics
23/47
Volume
Experience Volume (in contacts)
Beginner 80-100
Intermediate 100-120
Advanced 120-140
8/12/2019 16 Plyometrics
24/47
Program Length
Recommended 4-10 weeks
Should be used within a macrocycle
Should vary intensity and volume
depending on the sport and season
8/12/2019 16 Plyometrics
25/47
Progression During Training
Progressive overload must be followed
Frequency
Volume
Intensity
Off season training (twice a week)
8/12/2019 16 Plyometrics
26/47
Progression of Training
Progression
Low to moderate volumes of low intensity
plyometrics Low to moderate volumes of moderate
intensity plyometrics
Low to moderate volumes of high intensityplyometrics
8/12/2019 16 Plyometrics
27/47
Warm-Up
General warm up
Dynamic Stretching
Specific warm up
Low intensity, dynamic movements
8/12/2019 16 Plyometrics
28/47
8/12/2019 16 Plyometrics
29/47
Plyometrics and Other Exercise
Plyometrics with
Resistance training
Lower body resistance training with upper bodyplyometrics
Upper body resistance training with lower body
plyometrics
Heavy lifting and plyometrics is not recommended Combining traditional weight training exercise with
plyometrics can enhance muscular power
Jump squat (30% 1 RM)
Most exercises can be done in a plyometric nature
8/12/2019 16 Plyometrics
30/47
Plyometrics with Other Exercise
Plyometrics with
Aerobic exercise
Perform plyometrics before aerobic training Plyometric training will have little effect on the
training of plyometric, but aerobic training will
decrease muscle elasticity prior to training as well
as fatigue
8/12/2019 16 Plyometrics
31/47
Safety Considerations
There is a risk of injury
Cost:Benefit
Results of Insufficient strength base
Inadequate warm-up
Improper progression
Inappropriate volume/intensity
Poor shoes or surface
Lack of skill
8/12/2019 16 Plyometrics
32/47
Reducing Risks of Injury
Pre-training evaluation
Technique
Lower body- landing is essential Women and Jump training
Strength Lower body - squat is 1.5 x body weight
Upper body - bench press is 1 x body weight forlarger athletes (>220 lb), 1.5 x body weight forsmaller athletes (
8/12/2019 16 Plyometrics
33/47
Landing Position
Shoulders are inline with the knees
Do not pinch in
Body weight is over center of gravity
8/12/2019 16 Plyometrics
34/47
Reducing Risk of Injury
Speed
Lower body 5 reps with 60% body weight in 5
seconds or less Upper body 5 reps with 60% body weight in 5
second or less
Involved in speed training
8/12/2019 16 Plyometrics
35/47
Reducing the Risk of Injury
Balance
Balance test
Standing Quarter squat
Half squat
Test should be held for 30
seconds
8/12/2019 16 Plyometrics
36/47
Reducing the Risk of Injury
Prepubescent athletes should not perform
high intensity plyometrics
Growth plates
8/12/2019 16 Plyometrics
37/47
Physical Characteristics
Athletes > 220 lbs may be at risk for injury
Should avoid high volume high intensity
plyometrics No depth jumps > 18 inches
Previous injury
Disk injury, joint laxity, or muscle strainsshould use caution before starting plyometrics
8/12/2019 16 Plyometrics
38/47
Equipment and Facilities
Landing surface
Grass, suspended floor, rubber mat
Avoid (concrete, tile and hardwood)
Training area
33-109 yards of straight away
9.8 to 13.1 vertical feet
8/12/2019 16 Plyometrics
39/47
Equipment and Facilities
Equipment
Boxes with non slip tops
6-42 inches with landing of 18 x 24 inches Footwear
Good ankle and arch support
Good lateral stability
Cross training shoesAvoid running shoes
8/12/2019 16 Plyometrics
40/47
Equipment and Facilities
Supervision
Closely monitored for proper technique
Depth jumping 16-42 inches
30-32 inches is norm
18 inches or less for athletes over 220 lbs
8/12/2019 16 Plyometrics
41/47
Types of jumps
Jumps in place
Two foot ankle hop
Squat jump Jump and reach
Double tuck jump
Split squat jump
Cycled split squat jump Single leg tuck jump
Pike jump
8/12/2019 16 Plyometrics
42/47
Types of Jumps
Standing jumps
Double-leg vertical jump
Jump over barrier
Single-leg vertical jump
8/12/2019 16 Plyometrics
43/47
Types of Jumps
Multiple Hops and Jumps
Double leg hop
Double leg zigzag hop
Single leg hop
Front barrier hop
Lateral barrier hop
8/12/2019 16 Plyometrics
44/47
Types of Jumps
Bounds
Skip
Power skip Backward skip
Single arm alternate leg bound
Double arm alternate leg bound
8/12/2019 16 Plyometrics
45/47
Types of Jumps
Box Drills
Single leg push off
Alternate leg push off lateral push off
Side to side push off
Jump to box
Squat box jump Lateral box jump
Jump from box
8/12/2019 16 Plyometrics
46/47
8/12/2019 16 Plyometrics
47/47
Upper Body Plyometrics
Throws
Chest pass
Two hand overhead throw Two hand side to side throw
Single arm throw
Power drop
Plyometric push up
Depth push up