CH. 18: Plyometric Program Design

What are plyometrics?

Plyometrics focus on generating maximum force in minimum time by optimizing the Rate of Force Development (RFD).

What is the role of muscle belly in plyometrics?

The muscle belly contains contractile muscle fibers and intrafusal muscle fibers (muscle spindles), acting as internal sensory receptors that detect rapid stretch.

What is the function of tendons in plyometrics?

Tendons function as the Series Elastic Component (SEC), storing mechanical elastic energy during a stretch.

How does the Stored Mechanical Energy in the SEC affect performance?

Stored mechanical energy in the SEC can contribute up to 50% more force during the subsequent contraction.

What is the Stretch-Shortening Cycle (SSC)?

The SSC is a dual-layered system combining neurophysiological activation (nervous system signaling) and a mechanical response (structural stretching and shortening).

What occurs during the Eccentric Phase of the SSC?

In the Eccentric Phase, elastic energy is loaded and stored in the SEC, and myosin heads undergo stretch and shear.

What happens in the Amortization Phase of the SSC?

The Amortization Phase is the transition where mechanical energy is held briefly, and muscle spindles trigger the stretch reflex (potentiation).

Why is the Concentric Phase important in the SSC?

During the Concentric Phase, the stored elastic energy is released by the SEC, and muscle spindles stimulate the agonist muscle group for an explosive contraction.

What is Post-Activation Potentiation (PAP)?

PAP leverages the neurophysiological system by heavily waking up the central nervous system right before an explosive movement.

How does complex training apply to plyometrics?

Complex training involves performing a heavy resistance movement followed by a fast, light plyometric movement to recruit more force.

What is the recommended training volume for advanced plyometric athletes?

Advanced athletes should aim for 120–140 foot contacts per session.

What are safety considerations for youth involved in plyometrics?

Youth should hold off on depth jumps until growth plates are closed and must exhibit emotional maturity.

What is an important landing mechanic to monitor during plyometrics?

It is important to monitor for dynamic knee valgus, which is the inward buckling of the knee during landing.

What complementary training activities enhance plyometric performance?

Olympic lifting, sprinting, and agility training complement plyometric performance by building strength and power.