Plyometric Training and Mechanics

Vocabulary-style flashcards covering the definitions, models, components, and exercise types of plyometric training based on the lecture notes.

Plyometric Training

A wide range of physical conditioning exercises that emphasize the stretch shortening cycle, rapid short-range-of-motion pre-stretching, and maximal ballistic activation of muscle.

Mechanical model of plyometric exercise

A model where elastic energy in the musculotendinous components is increased with a rapid stretch and stored, then released during an immediate concentric muscle action to increase total force production.

Neurophysiological model of plyometric exercise

A model involving the potentiation of the concentric muscle action through the use of the stretch reflex.

Potentiation

Change in the force–velocity characteristics of the muscle’s contractile components caused by stretch.

Stretch reflex

The body’s involuntary response to an external stimulus that stretches the muscles.

Components of Stretch Shortening Cycle

The three phases consisting of the Eccentric Phase, Amortization Phase, and Concentric Phase.

Stored Elastic Energy

Energy transferred from "potential to kinetic" between the stretch and shorten phase, influenced by age, gender, fiber type, and surface contact stiffness.

Traditional Plyometric Training

Ground-based low to moderate intensity exercises, such as horizontal bounding, skipping, hopping, and jumping, used for leg and sprint speed improvement.

Plyometric Intensity

The amount of stress placed on involved muscles, connective tissues, and joints; for example, skipping is low intensity while depth jumps are high intensity.

Plyometric Frequency

The number of training sessions per week, which typically ranges from $1$ to $2$ sessions depending on the sport and time of year.

Typical Recovery Time

A period of $48$ to $72\text{ hours}$ between plyometric training sessions to prevent overuse.

Movement Types: Jumps

Exercises including Jumps in place, Repeated Vertical, Knee Tuck, Squat Jumps, Split Squat, and Pike Jumps.

Movement Types: Hops

Exercises involving maximal horizontal displacement, such as Double Legged, Over Barriers, Single Legged, and Lateral Hops.

Movement Types: Bounds

Primary horizontal movements measured in distance characterized by alternating landings from one foot to the other.

Movement Types: Shock

Exercises involving high intensity nervous system activity and great stress on muscle and connective tissue, such as Depth Drops and Depth Jumps.

Upper Body Plyometric Movements

Exercises including Overhead Medicine Ball Toss, Chest Pass, Two-Hand Side-to-Side Throw, Single-Arm Throw, and Power Drop.

Plyometric Progress Order

The standard advancement sequence starting with Jumps in place or Standing Jumps, followed by Hops, and concluding with Depth Jumps.

Controversial Plyometrics

High-intensity practices such as vertical weighted counter-movement jumps with loads up to $120\%$ of body weight or depth jumps from heights of $10$ to $110\text{ cm}$.

Complex Training

A training method that involves performing heavy strength training and plyometric training on the same day.