KNES 360: Ch 18 Plyometrics (m)

2-foot ankle hop

low

single leg ankle hop

medium

squat jump

low

jump and reach

low

double leg tuck jump

medium

split squat jump

medium

cycled split squat jump

high

single leg tuck jump

high

pike jump

high

double leg vertical jump

low

single leg vertical jump

high

jump over barrier

medium

standing long jump

low

double leg hop

medium

double leg zigzag hop

high

single leg hop

high

front barrier hop

medium

lateral barrier hop

medium

4-hurdle drill

high

skip

low

power skip

low

backward skip

low

side skip

medium

Single-Arm Alternate-Leg Bound

medium

double-arm alternate-leg bound

medium

single leg push off

low

alternate-leg push off

low

lateral push off

low

side-to-side push-off

medium

double-leg jump to box

low

single-leg jump to box

high

squat box jump

medium

lateral box jump

medium

drop freeze

medium

depth jump

high

depth jump to second box

high

squat depth jump

high (really high)

depth jump with lateral movement

high

depth jump with standing long jump

high

depth jump to 180 degree turn

high

single leg depth jump

high

chest pass

low

two hand overhand throw

low

two hand side to side throw

low

single arm throw

medium

power drop

high

depth push up

medium

45 degree sit up

medium

what are the 2 models of plyometrics?

mechanical and neurophysiological model

Mechanical model of plyometric exercise

-Elastic energy in the 3 components is increased with a rapid stretch and then stored

what are the 3 components of the mechanical model?

-series elastic component (SEC)
-contractile component (CC)
-parallel elastic component (PEC)

what is the workhorse of the SEC?

-tendon
-when the muscle is stretched (eccentric), the SEC stores elastic energy that increases the force produced

What is the primary source of muscle force during concentric muscle action?

the contractile component (ex. actin, myosin, cross bridges)

what component exerts a passive force with unstimulated muscle stretch?

parallel elastic component (epimysium, perimysium, endomysium, and sarcolemma)

plyometric

maximal effort jumps with no breaks in between
-greater the eccentric movement, greater stretch reflex, the more forceful concentric movement

stretch-shortening cycle (SSC)

uses energy storage of SEC and stimulation of stretch reflex to facilitate maximal increase in muscle recruitment over a very short amount of time

a ___ is vital to muscle recruitment and activity resulting from SSC

fast rate of musculotendinous stretch (stretch muscle and shortening it quickly)

what are the 3 phases of stretch-shortening cycle?

1. Eccentric
2. Amortization
3. Concentric

eccentric phase

-stretch of agonist muscle
-elastic energy is stored in SEC and muscle spindles are stimulated

amortization phase

-pause between phases 1 and 3
-type 1a afferent nerves synapse with alpha motor neurons, which transmit signals to agonist muscle groups

concentric phase

-shortening of agonist muscle fibers
-elastic energy is released from SEC
-alpha motor neurons stimulate the agonist muscle group

a rapid ___ muscle action stimulates the stretch reflex and storage of elastic energy, increasing force of the concentric phase

eccentric

For lower body plyometrics, many sports require athletes to produce __________ movement in a short amount of time

maximal vertical or lateral

what are some examples of upper body plyometrics?

medicine ball throws, catches, types of pushups

Should you do plyos if you have poor strength?

no, if you have poor relative strength, you are unable to do plyometrics

trunk plyometrics

-Exercises for the trunk may be performed "plyometrically," provided that movement modifications are made.
-Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex

plyometric intensity

amount of stress placed on muscles, connective tissues, and joints

as intensity increases, volume should

decrease

greater speed _____ the intensity of drill

increases

single leg lower body plyometric drills places _____ stress on the muscles, CT, and joints than double leg plyometric drills

more

the higher the body's center of gravity, the _____ the force on landing

greater

the ____ the athlete's BW, the more stress placed on muscles, CT, and joints

greater

external weight (ankle weights, weight vests, wrist weights) can be added to increase

intensity of the drill

how much rest between plyometric sessions?

48-72 hours between plyometric sessions

what's the frequency of plyometric sessions per week?

2-3

Recovery for depth jumps between reps?

5-10 seconds of rest between reps

recovery for depth jumps between sets?

2-3 minutes

work-to-rest ratio for plyometrics?

1:5 - 1:10

why should you not do 15-20 reps for plyos?

you will fatigue and your jumps will not be maximal

volume is expressed as

-foot contacts per workout
-distance for bounding drills
-number of throws/catches for upper body drills

beginner plyometric volume

80-100 contacts per session

intermediate plyometric volume

100-120 contacts per session

advanced plyometric volume

120-140 contacts per session

vertical may improve after _____ weeks of training

4

Effective plyometric programs include the same variables that are essential to any training program design

mode, intensity, frequency, recovery, volume, program length (6-10 weeks), progression, and warm-up.

prepubescent and adolescent children can/cannot perform plyometric exercises

can do them

which plyometrics are not recommended for prepubescent and adolescent children?

depth jumps and high intensity lower body plyometrics

masters type athlete plyometric program should include how many plyometric exercises and of what intensities?

no more than 5 low to moderate intensity exercises
-avoid high intensities

how is volume and recovery time different for masters type person?

-volume should be lower
-recovery time should be 3-4 days (2-3 for young athletes)

Should you do heavy resistance training and plyometric exercises on the same day?

no

when should you do plyometrics before/after aerobic endurance training?

before

Can you do lower body resistance training with upper body plyometrics?

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

what was the old standard of being able to do plyos?

being able to squat 1.5x and bench 1.0x your body weight

what does the pertaining evaluation of the athlete include?

-technique
-balance
-physical characteristics
-landing surface

An athlete beginning plyometric training for the first time must be able to do what?

stand on one leg for 30 seconds without falling

An athlete beginning an advanced plyometric program must be able to do what?

hold a single-leg half squat for 30 seconds without falling

what are the 3 balance tests to evaluate an athlete?

-standing (double and single leg)
-quarter squat (double and single leg)
-half squat (double and single leg)

people who weigh more than _____ should not do depth jumps from heights more than _____

220lb; 18 inches

what is a good landing surface?

-grass field, suspended floor, rubber mat (something that absorbs shock)
-commonly a basketball court

Neurophysiological model of plyometric exercise

-involves potentiation (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex