Plyometric Training

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Plyometric Training
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Power

• Functional movement athletic success depend on
  proper function of the muscles and the speed at
  which these muscles are used
• This force/speed relationship is POWER
• Plyometric training improves the production of
  muscle force and power

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How it Works..

• 1) Mechanical Model
• Series Elastic Component (SEC) consists mostly of
  tendons
• Tendons attach muscle to bone
• SEC is the work horse of plyometric exercise
• As the eccentric contraction occurs the SEC
  lengthens elastic energy is stored
• As a concentric contraction occurs the energy is
  released total force production increases

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How it works

• 2) Neurophysiological Model
• Involves the stretch reflex
• Stretch Reflex the bodys involuntary
  response to an external stimulus that stretches
  the muscles
• When a stimulation is felt the stretch reflex
  kicks in, increasing the force the muscle
  produces
• Put these 2 together and you get the
  STRETCH-SHORTENING CYCLE

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Stretch-Shortening Cycle
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Types of Exercises

• 1) Lower-body
• Appropriate for any athlete, any sport that
  requires a maximal amount of muscular force in a
  short period of time
• Ex) Jumping in place Squat Jump, Tuck Jump
• Bounds Skipping, Bounding
• Multiple Hops Zig-Zag hop, over hurdles
• Depth Jumps Depth Jump to Boxes
• Box Drills Single leg push-off, Lateral Box
  Jump

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Types of Exercises

• 2) Upper-Body
• Not used as often as lower-body
• Include medicine ball throws, catches, and
  several types of push-ups
• Ex) Power Drop
• 2 Hand Side-Side Throw
• Depth Push-up

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Types of Exercises

• 3) Trunk Plyometrics
• Movements must be shorter and quicker to allow
  stimulation of the stretch-reflex
• Ex) Medicine Ball Sit-Up, Pulsating leg lifts

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Intensity

• Refers to the amount of stress placed on involved
  muscles, connective tissues, and joints
• As intensity increases, volume should decrease
• Factors Affecting Intensity Include
• - Points of Contact, Speed, Height of Drill, and
  Participants Weight

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Frequency

• Typically ranges from 1 3 sessions per week
• Based upon what part of the season and the sport
• Football off-season 2-3, in season 1 per week
• Track in season is 2-3 times per week

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Recovery

• B/C the drills involve maximal effort to improve
  anaerobic power, time between reps, sets, and
  work-outs is required
• Higher the intensity the longer the recovery
• Ex) 5-10sec between reps, 2-3 min between sets
• At least 48 hours between muscles used

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Volume

• Based on the number of foot contacts per training
  session, or throws
• Beginner (no experience) 80-100
• Intermediate (some experience) 100-120
• Advanced (considerable experience) 120-140

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Program Length

• Most programs range from 6 to 10 weeks
• Vertical Jump height can improve as little as 4
  weeks
• Should be done similarly to both weight and
  aerobic training