Plyometrics

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Plyometrics
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Purpose

• Strength, speed and power
• Heightened excitability
• KNOW THE STRETCH REFLEX
• Force maximized
• Minimize reaction time
• Why important?

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Principles Involved in Plyometrics

• Neurophysiological
• Muscle Spindles
• STRETCH REFLEX
• AGAINKNOW IT, LIVE IT
• GTOs
• Reflexive inhibition
• MU recruitment

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Principles Involved in Plyometrics

• Neurophysiological
• Mechanical
• Series Elastic Component
• Tendons, sheath, sarcolemma
• Parallel Elastic Component
• Muscle connective tissue
• Mechanical Output CCforce SEC PEC recoil

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Phases of Plyometrics

• Pre-activation Phase
• Eccentric Phase (Deceleration Phase)
• Amortization (Coupling Time)
• Concentric Phase (Acceleration Phase)

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Phases of Plyometrics

• Pre-activation Phase
• Eccentric Phase (Deceleration Phase)
• Amortization (Coupling Time)
• Concentric Phase (Acceleration Phase)

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Phases of Plyometrics

• Pre-activation Phase
• Eccentric Phase (Deceleration Phase)
• Amortization (Coupling Time)
• Concentric Phase (Acceleration Phase)

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Phases of Plyometrics

• Pre-activation Phase
• Eccentric Phase (Deceleration Phase)
• Amortization (Coupling Time)
• Concentric Phase (Acceleration Phase)
• Putting Neurology into Practical Standards

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Key Points in Developing Plyometric Programs

• Biomechanical Considerations
• Strength Base
• Flexibility
• Stability Testing
• Static vs Dynamic Conditions

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Components to Consider

• Intensity
• Volume
• Recovery
• Frequency

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Plyometric Progression

• Low Intensity
• In place plyometrics
• Jumps, hops
• May include some lateral movements
• Medium Intensity
• Bounds, multiple response jumps
• High Intensity
• Shock activities, depth jumps, box drills, sport
  specific drills, position specific drills

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Lower Extremity (Level 1 Exercises)

• Lateral Step Up
• Two Foot Ankle Hop
• Standing Jump and Reach
• Double Leg Bound
• Alternate Leg Bound
• Skipping

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Lower Extremity (Level 1 Exercises)

• Lateral Step Up
• Two Foot Ankle Hop
• Standing Jump and Reach
• Double Leg Bound
• Alternate Leg Bound
• Skipping

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Lower Extremity (Level 1 Exercises)

• Lateral Step Up
• Two Foot Ankle Hop
• Standing Jump and Reach
• Double Leg Bound
• Alternate Leg Bound
• Skipping

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Lower Extremity (Level 1 Exercises)

• Lateral Step Up
• Two Foot Ankle Hop
• Standing Jump and Reach
• Double Leg Bound
• Alternate Leg Bound
• Skipping

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Lower Extremity (Level 2 Exercises)

• Standing Jump over Barrier
• Single Leg Speed Hop
• Jump to Box
• Jump from Box
• Double Leg Box Bound
• Tucked Jumps
• Incline Bound

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Lower Extremity (Level 2 Exercises)

• Standing Jump over Barrier
• Single Leg Speed Hop
• Jump to Box
• Jump from Box
• Double Leg Box Bound
• Tucked Jumps
• Incline Bound

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Lower Extremity (Level 2 Exercises)

• Standing Jump over Barrier
• Single Leg Speed Hop
• Jump to Box
• Jump from Box
• Double Leg Box Bound
• Tucked Jumps
• Incline Bound

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Lower Extremity (Level 2 Exercises)

• Standing Jump over Barrier
• Single Leg Speed Hop
• Jump to Box
• Jump from Box
• Double Leg Box Bound
• Tucked Jumps
• Incline Bound

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Lower Extremity (Level 2 Exercises)

• Standing Jump over Barrier
• Single Leg Speed Hop
• Jump to Box
• Jump from Box
• Double Leg Box Bound
• Tucked Jumps
• Incline Bound

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Lower Extremity (Level 3 Exercises)

• Side Box Jumps
• Hurdle Hop
• Incremental Vertical Jump
• Box Jump Sprint

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Lower Extremity (Level 3 Exercises)

• Side Box Jumps
• Hurdle Hop
• Incremental Vertical Jump
• Box Jump Sprint

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Lower Extremity (Level 3 Exercises)

• Side Box Jumps
• Hurdle Hop
• Incremental Vertical Jump
• Box Jump Sprint

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Lower Extremity (Level 3 Exercises)

• Side Box Jumps
• Hurdle Hop
• Incremental Vertical Jump
• Box Jump Sprint

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Upper Extremity Exercises
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Example of Progression (www.athletic advisor.com)
Weeks Drills Sets x Reps Rest Interval Sessions
1 2 4 low intensity 2 x 10 2 min 2 x wk
3 4 2 low, 2 medium 2 x 10 2-3 min 2 x wk
5 6 4 medium 2-3 x 10 2-3 min 2 x wk
7 8 2 medium 2 high M 2-3 x 10 H 2 x 10 2-3 min 2 x wk
9 10 4 high Non-box 2-3x10, box 2 x 10 2-3 min 2 x wk
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Indications for Plyometrics

• High functional activity
• Balance and proprioception
• Muscle power
• Maximize reaction time
• Efficiency of movements

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Precautions and Considerations

• Age
• Body Weight
• Surface
• Footwear
• BIOMECHANICS
• Weight training and plyometrics
• Time of performance

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CONTRAINDICATIONS No, Nos

• Unconditioned athlete
• Unyielding surface
• Stress related injury history
• Acute inflammation
• Post-operative conditions
• Joint instability