08 - Plyometrics Training Concepts Flashcards
What is rate of force production?
Muscles’ ability to exert maximal force output in a minimal amount of time
What else is plyometric training referred to as?
Reactive trianing
What are the main benefits of a fast stretch-shortening cycle?
produce maximum force in the shortest amount of time and to enhance neuromuscular control efficiency, rate of force production and reduce neuromuscular inhibition
What is the stretch-shortening cycle?
An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.
What is plyometric training?
Exercises that utilize quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.
What are some key plyometric performance variables can improve?
the enhancement of speed, increasing vertical jump, increasing strength, and improving agility
What is the ultimate goal of plyometric training?
improve the reaction time of muscle action spectrum (eccentric deceleration, isometric stabilization, and concentric acceleration) for increased agility performance.
Is plyometric training effective for injury prevention?
Very effective. Improved control for kneee valgus & varus, knee stability, jump and landing mechanics and changing speed and direction in all planes of motion.
What are the three phases off the plyometrics?
the eccentric (or loading) phase, the amortization (or transition) phase, and the concentric (or unloading) phase
What does the eccentric phase do specifically from a physiological aspect?
Increase muscle spindle activity by pre-stretching the muscle and storing elastic energy in the muscle and connective tissue.
Is a faster or slower eccentric needed for higher plyometric performance?
faster
What is the amortization phase?
The transition phase between the eccentric and concentric phase.
What is the concentric phase?
Occurs immediately after the amortization phase and uses a powerful concentric contraction.
Can plyometrics improve sports like running?
yes. Increases stiffness that reduces the amount of energy lost when running and decreases the amount of oxygen rand energy needed to run at the same speed.
What are the elastic properties of a muscle (three)?
Parallel elastic component (PEC)
Series elastic component (SEC)
Contractile component (CC)
How should propeoceptive sensors be trained to be better at plyometrics?
Increase muscle spindle activity and reduce gogli tendon activity
How does desensitizing GTOs help plyometrics?
By promoting increase force production
When jumping, how high can the ground reactive forces be?
4-11x
For plyo training, how many foot contacts should be made?
suggestions for a single-training session: low-intensity training = 400 foot contacts; moderate-intensity training = 350 foot contacts; high-intensity training = 300 foot contacts; very high intensity training = 200 foot contacts. Experience should also be considered when prescribing plyometrics. Athletes with minimal experience using plyometrics should keep the ground contacts to less than 100 maximal efforts per session while those with considerable experience could have as many as 120–140 maximal effort ground contacts per session
What is Plyometric- stabilization training?
Plyometric exercises designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency.
What is the order or phases to plyo training?
plyo-stabilization, plyo-strength, plyo-power
What type of exercises are used for plyo-stabilization?
Those that require little joint movement and to establish optimum landing mechanics, postural alignment and reactive neuromuscular efficiency.
How long should the landing be held for plyo-stabilization exercises?
3-5 seconds
What is Plyo-strength training?
Designed to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency
What is the goal of plyo-strength training?
To improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire human movement system
How are plyo-strength exercises performed as far as speed or timing?
Faster and repetitive
How can plyo-strength exercises be made more intense?
Using external resistance such as a weight vest, tubing, medicine ball or body blade.
What is plyo-power training?
Plyometric exercises are performed as fast and as explosively as possible
What is the goal of plyo-power training?
To improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimum force production
How can plyo-strength exercises be made more intense?
Using external resistance such as a weight vest, tubing, medicine ball or body blade.
Training parameters for plyo-stabilization phase?
*0–2 Plyometric Stabilization
Squat jump with stabilization
Box jump up with stabilization
1–3 sets × 5–8 reps Controlled
(Hold the landing position for 3–5 seconds)
Rest: 0–90
Training parameters for plyo-strength phase?
**0–4 Plyometric Strength
Power step ups
Lunge jumps
2–3 sets × 8–10 reps Repeating 0–60
Training parameters for plyo-power phase?
***0–2 Plyometric Power
Depth jump to bounding
Hurdle jump to sprinting
2–3 sets × 8-12 reps As fast as possible 0–60
Can plyo training be used with youths?
yes, when done safely in regards to exercises and volume
