Program Design: Plyos 4

  • Understanding Deceleration and Acceleration

    • Deceleration is crucial for effective change of direction in athletic movements.
    • High correlation between fast eccentric force (deceleration) and greater concentric force (acceleration).
    • Training to stop quickly in one direction aids in moving efficiently in another.

  • Key Attributes for Agility and Directional Change

    • Single-leg Strength: Essential for stabilizing during directional changes.
      • Ability to land, decelerate, and maintain balance on one leg is crucial.
    • Stability: Must minimize joint sway and maintain proper alignment.
      • Focus on knee (valgus and varus) and hip alignment.
    • Deceleration Training: Conducted through various drills focusing on reducing speed efficiently before changing direction.

  • Training Methods for Deceleration

    • Eccentric Training: Focus on high rates of force production through eccentric movements.
    • Iso Holds: Control force output at specific joint angles.
    • Speed Drills:
      • Start at 50% max velocity, stop within 3-4 steps, and progress to faster speeds and fewer stopping steps (e.g., stopping at 3/4 speed in 5 steps).
    • Progress to full speed while maintaining stability during deceleration and directional changes.

  • Mechanics of Change of Direction

    • Appropriate body position (e.g., lowering center of mass) is essential for force generation.
      • Feet must be positioned correctly to leverage ground reaction forces.
    • Kinetic chain efficiency impacts acceleration and deceleration capabilities.

  • Role of Visual Focus and Arm Movement

    • Arm movement assists in directional changes and can influence effective stopping mechanisms.
    • Visual focus directs the body’s movement and stability during rapid changes in direction.

  • Drill Classification in Agility Training

    • General vs. Special Drills:
      • General drills focus on single plane movements and mechanics; special drills are sport-specific and incorporate multiple movements.
    • Open vs. Closed Drills:
      • Closed drills are predictable and help in understanding distance for deceleration.
      • Open drills require reactive abilities and are more sport-specific, simulating game situations.
    • Continuous vs. Discrete Drills:
      • Continuous drills have no clear endpoint and may involve varied movement patterns.
      • Discrete drills have a defined end and specific tasks (e.g., sprints followed by stops).

  • Importance of Mobility in Agility Training

    • Mobility allows proper positioning and mechanics during movement.
      • It is crucial for handling forces during athletic performance (e.g., how much force can be applied through a given range of motion).
    • Consider how tight hips and ankles can impact overall movement quality and injury risk.

  • Practical Application and Progression

    • Start simple before advancing to complex drills. Assess mechanics to identify skill gaps before introducing advanced movements.
    • Monitor force applications and ensure reliability across different training methods (e.g., sled push mechanics).

  • Equipment and Training Devices

    • Use of assistive devices (e.g., sleds) can enhance force outputs but must align with specific training goals.
    • Important to understand the purpose and adjust resistance based on the goal (max strength vs. rate of force development).

  • Recap of Technical Concepts and Terminology

    • Be familiar with stress-shortening cycles, force velocity relationships, and planning rep schemes based on training ages.
    • Anticipate discussions on various drill classifications and their applications in programming for athletes.
    • Expect to calculate load volume and understand the general adaptation syndrome, which outlines the body’s response to stressors.