Plyometrics - Explosive Power Training

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Plyometrics - Explosive Power Training

• The Link between Strength and Power

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Plyometric

• Pleythyein (Ply- or Plio-) - to increase
• Metric - to measure
• Measurable increase

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History

• Eastern block countries x 35 years
• Training regimen for track athletes
• Yuri Veroshanski (Soviet) - 1967

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Link between Strength and Power

• Strength Force
• Power F x D/T
• Power Strength/Time

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Link between Strength and Power

• Speed Strength ? Power
• Speed-Strength ability to exert maximal force
  during high-speed movements

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Definitions

• Exercises characterized by powerful muscular
  contractions in response to rapid, dynamic
  loading or stretching (Radcliffe and Farentinos,
  1985)

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Definitions

• Any exercise that uses the natural elastic recoil
  elements of muscle and the stretch reflex to
  produce a stronger, faster muscle response (Chu,
  1988)

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Physiology (Neurological)

• Myotatic/Stretch/Monosynaptic Reflex
• Muscle Spindles
• - rate of stretch
• - length of stretch

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Physiology (Mechanical)

• Utilization of stored elastic (potential) energy
• SEC
• Dependent on
• - movement amplitude
• - transition (coupling) time

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Physiology

• SEC
• Structures that transmit the active, muscle force
  production
• Epimysium Tendon
• Resist stretching but can be stretched
• stiffness vs. compliance

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SEC
Contractile Component (Active Tension)
Series Elastic Component (External Tension)
Load
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Components of Plyometrics

• Stretch-Shortening Cycle
• Eccentric Phase
• Amortization Phase
• Concentric Phase

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Plyometric Activities

• Baseball Swing
• Golf Swing
• Jumping
• Running
• Throwing
• Change of direction

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Lower Extremity Plyometric Activities

• Jumps-in-place
• Squat jump
• Double-leg tuck jump (single)
• Double-leg vertical power jump (single)
• Broad jump
• Pike jump

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Lower Extremity Plyometric Activities

• Jumps-in-place
• Split squat jump
• Cycle split squat jump
• Broad/long jump
• Standing triple jump

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Lower Extremity Plyometric Activities

• Hops
• Hops - double/single zigzag
• Double leg
• Single leg

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Lower Extremity Plyometric Activities

• Bounds
• Alternate leg bounds
• Combination leg bounds

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Lower Extremity Plyometric Activities

• Shock
• In-depth jumps
• Box jumps - multiples

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Upper Extremity Plyometric Activities

• Plyometric push-up
• Clap push-up
• Drop-and-catch push-up
• Medicine ball push-up
• Medicine ball activities
• - catch and throws

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Trunk Plyometric Activities

• Medicine ball sit-up
• Plyometric leg raise

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Rehabilitation Applications

• Quick stretch - PNF
• Step downs
• Dynamic wall push-ups
• Pediatrics - obstacle courses, medicine ball
• Angle boards

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Surfaces for Jumps

• Resilient
• Grass
• Rubber/track

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Prescription

• Mode
• lower vs. upper extremity
• specific types of exercise
• Intensity
• type of exercise (skips, hops, etc.)
• height of boxes (16 - 43) ? 30
• weight of balls

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Prescription

• Frequency
• days/week ( 1 - 3)
• Volume
• repetitions
• ground contacts (80 - 140)

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Prescription

• Volume guidelines
• Beginner (80 - 100)
• Intermediate (100 - 120)
• Advanced (120 - 140)

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Prescription

• Recovery
• 5 - 10 sec. between reps
• 2 - 3 min. between sets
• Program Length
• 4 - 10 weeks
• Overload

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Prescription

• Progression
• Progressive overload
• Warm-up

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Strength Base

• Lower Extremity
• Squat 1.5 - 2.5 x body weight (? 1.5)
• Upper Extremity
• five clap push-ups
• BW gt 250 lbs. ? BP BW
• BW lt 165 lbs. ? BP 1.5 x BW