Plyometric Training Programs

EXSC 541 Chapter 18

Mechanical Model

Elastic energy is stored in the Series Elastic Component (SEC) (tendon/fascia) when a muscle is rapidly stretched. This energy is released if a concentric action immediately follows, increasing total force production

Neurophysiological Model

The rapid stretch stimulates the stretch reflex (an involuntary response) via muscle spindles, which cause a reflexive muscle action, leading to potentiation of the concentric contraction

Stretch Shortening Cycle

Employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time.

• Combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercises

• A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC

Stretch Shortening Cycle Phases

1. Eccentric

2. Amortization

3. Concentric

Eccentric Phase

Stretch of the agonist muscle

• Elastic energy is stored in the series elastic component. Muscle spindles are stimulated.

• Begins at touchdown

Amortization Phase

Pause between phases 1 and 3

• Must be quick and without movement to maximize power output

• Type 1a afferent nerves synapse with alpha motor neurons. Alpha motor neurons transmit signals to agonist muscle group

Concentric Phase

Shortening of agonist muscle fibers

• Elastic energy is released from the series elastic component. And utilizes stretch reflex. Alpha motor neurons stimulate the agonist muscle group.

• The entire push-off phase

Needs Analysis

Athletes must be evaluated for their

• Sport

• Sport position

• Training Status

Mode: Lower Body Plyometrics

Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movements in a short amount of time

• Drills include: Jump in place, standing jumps, bounds, box drills, depth jumps

Mode: Upper Body Plyometrics

Medicine ball throws, Catches, Several types of pushups

Mode: Trunk Plyometrics

Specifically, exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex

Factors Affecting the Intensity of Lower Body Plyometric Drills

• Points of Contact- the grounds reaction force during single-leg lower body plyometric drills place more stress on the extremities than double-leg plyometric drills

• Speed- Greater speed increase the intensity of the drill

• Height of the drill- The higher the body’s center of gravity, the greater the force on the landing

• Body Weight- The greater the athletes body weight, the more stress is placed on muscles. External weight can be added to the body to increase the drills intensity

Intensity

Controlled by the type of drill. As intensity increases volume should decrease

Frequency

Typical recovery time guideline: 42-72 hours between plyometric sessions (or 2-3 sessions per week)

Recovery

• Recovery for depth jumps may consist of 5-10 seconds of rest between repetitions and 2-3 minutes between sets

• Work to rest ratio 1:5 to 1:10 for depth jumps and other high intensity drills

• Drills should be though of as power training and drills for a particular body area should not be performed two days in succession

Volume

• Lower Body- Expressed as foot contacts per workout

• Upper Body- Expressed as the number of throws or catches per workout

• Foot contacts per session

  • Beginner- 80-100

  • Intermediate- 100-120

  • Advanced- 120-140

Program Length

Most programs range from 6-10 weeks; however vertical jump height improves as soon as 4 weeks after the start of the plyometric training

Progression

Plyometrics is a form of resistance training and thus must follow the principles of progressive overload

Warm-Up

Must include a general warm-up, stretching, a specific warm-up

• The specific warm-up should consists of low intensity, dynamic movements

Adolescents

• Consider both physical and emotional maturity.

• Gradually progress from simple to complex

• The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletics

• Recovery should be minimum of 2 to 3 days

Masters

• Program should include no more than 5 low to moderate intensity exercises

• Volume should be lower- should include fewer total contacts than a standard program

• The recovery time should be 3-4 days

Plyometric Exercise and Resistance Training

Combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyometrics

• Do not perform heavy resistance training and plyometric exercises on the same day

• Some advanced athletes may benefit from complex training, which involves intense resistance training followed by plyometric training

Plyometrics and Aerobic Exercise

It is advisable to perform plyometric exercise before aerobic endurance training

Pretraining evaluation of the athlete: Technique

Before adding any drill the professional must demonstrate proper technique to the athlete

• Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics

Pretraining evaluation of the athlete: Strength

A more important consideration may be technique

Pretraining evaluation of the athlete: physical characteristics

Athletes who weigh more than 220 pounds may be at an increased risk for injury for when performing plyometric exercises

• Athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches

Landing Surface

Must posses adequate shock absorbing properties

• A grass field, suspended floor, or rubber mat is a good surface choice

Equipment

Boxes used for box jumps and depth jumps must be sturdy and should have a nonslip top

• Proper footwear and supervision

Depth Jumping

The recommended height for depth jumps ranges from 16 to 42 inches