Plyometrics & the Stretch Shortening Cycle

Flashcards reviewing the principles, physiology, and application of plyometrics.

What is the focus of plyometrics?

Exercises that enable a muscle to reach high levels of force in brief time periods, utilizing the stretch-shortening cycle.

What muscle actions define plyometric exercises?

A fast eccentric (lengthening) muscle action immediately and rapidly followed by a concentric (shortening) action.

In the stretch-shortening cycle, what happens during the eccentric phase?

Muscle stretching (pre-strike/receiving).

In the stretch-shortening cycle, what happens during the concentric phase?

Muscle shortening (returning/release).

What is the goal regarding the coupling phase in plyometrics?

To shorten the time spent in coupling phase and generate as much force as possible.

What is impulse in the context of plyometrics?

The integral of force and time.

What does RFD stand for?

Rate of Force Development.

What does ESD stand for?

Explosive Strength Deficit.

What factors affect the magnitude of SSC potentiation?

Strength of muscle action, velocity of muscle action, and duration of coupling time.

List some physiological adaptations to plyometrics.

Increased MTU function, tendon stiffness, muscle hypertrophy, GTO activity reduction, CNS pre-activation, and bone mineral density.

List some functional adaptations to plyometrics

Increased maximum strength, improved jumping/sprinting performance, improved change of direction speed, reduced oxygen cost of exercise.

What are some key considerations when implementing plyometric programs?

Athlete analysis (strength, technical proficiency, body mass, sex), safe environment, footwear, surface characteristics, equipment, and coaching.

What is a key principle in plyometric training volume?

Quality over quantity.