S+C Chapter 18 - Plyometrics

Stretch- shortening cycle

Eccentric —> amortization —> concentric

Upper body plyometrics

clapping push-ups, medicine ball throws

Lower body plyometrics examples

jumps, hops, bounds, depth jumps

Depth jump height

30-42 inches max

Contact volume - beginners

80-100 contacts

Contact volume - intermediate

100-120

Contact volume - Advanced

120-140

Surface requirements

turf, grass or shock absorbing floor

Strength pre reqs lower body

Lower body: 1.5-2x bw squat

Strength pre reqs upper body

1-1.25x bw bench press

Recovery between sets

2-5 min

Amortization phase duration

transition from eccentric to concentric, shorter = more explosive

Older populations

lower intensity and low impact

Neurophysiological model

potentiation of the concentric muscle action by the use of stretch reflex

Stretch reflex

bodys involuntary response to an external stimulus that stretches the muscles

When muscle spindles are stimulated…

stretch reflex sis stimulated and sends input to spinal cord via type 1a nerve fibers

Stretch shortening cycle - eccentric phase

begins at touchdown and continues until movement ends

stretch shortening cycle - concentric phase

composed the entire push off time until the athletes foot leaves the surface 

Plyometrics Needs analysis for an athlete

sport, postion, training status 

Trunk plyometrics

exercises for the trunk may be performed plyometrically if movement modifications are made

Plyometric intensity

amount of stress placed on muscles, connective tissues and joints

If plyometric intensity increases then…

volume should decrease

Recovery time between plyometric sessions

42-72 hours

How many plyometric sessions should an athlete perform per week?

2 or 3

Recovery for depth jumps

5-10seconds between reps and 2-3minutes between sets

Work to rest ratio

1:5 to 1:10 depending on volume and type of drill

Plyometrics should be thought of as what?

power training

Drills for a given body area should not be what…?

performed 2 days in a row

Lowe

Lower body plyo volume

expressed as foot contacts

Upper body plyo volume

expressed as numbers of throws/catches

Plyometric program length

range from 6 to 10 weeks

Plyometric program length exception

vertical jump height improves as soon as 4 week after the start of a plyometric program

Plyometrics is a form of resistance training so it must follow what principle?

progressive overload

Plyometric warm up should include:

general warm up, stretching, specific warm up

Plyometrics for adolescents

develop neuromuscular control and anaerobic skills, gradually progress simpleton complex, recovery time should be 2 or 3 days minimum

Plyometrics for masters

5 low to moderate intensity exercise, volume should be lower, recovery time should be 3 or 4 days

Why is proper landing technique necessary?

to prevent injure and improve performance in lower body ploys

An athlete should be able to stand on one leg without falling for how long before beginning plyometric training?

30 seconds

Athletes who weight more than ____ are at an increased risk for injury when performing plyometrics

220lbs

Athletes weighting over 220lbs should not perform depth jumps from heights greater than what?

18 inches (46cm)

Bounding and running drills require:

30m(33yds) of straightway though some may require 100m(109yds)

Boxes used for depth jumps must be

sturdy and nonslip top,

Boxes should range in height from…

6 to 42 inches

Boxes should have a landing surface of at least…

18 by 24 inches

Proper footwear

ankle and foot support, lateral stability, wide nonslip sole

Depth jumping

16-42 inches