08 - Plyometrics Training Concepts

Question 1

What is rate of force production?

Answer 1

Muscles’ ability to exert maximal force output in a minimal amount of time

Question 2

What else is plyometric training referred to as?

Answer 2

Reactive trianing

Question 3

What are the main benefits of a fast stretch-shortening cycle?

Answer 3

produce maximum force in the shortest amount of time and to enhance neuromuscular control efficiency, rate of force production and reduce neuromuscular inhibition

Question 4

What is the stretch-shortening cycle?

Answer 4

An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

Question 5

What is plyometric training?

Answer 5

Exercises that utilize quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.

Question 6

What are some key plyometric performance variables can improve?

Answer 6

the enhancement of speed, increasing vertical jump, increasing strength, and improving agility

Question 7

What is the ultimate goal of plyometric training?

Answer 7

improve the reaction time of muscle action spectrum (eccentric deceleration, isometric stabilization, and concentric acceleration) for increased agility performance.

Question 8

Is plyometric training effective for injury prevention?

Answer 8

Very effective. Improved control for kneee valgus & varus, knee stability, jump and landing mechanics and changing speed and direction in all planes of motion.

Question 9

What are the three phases off the plyometrics?

Answer 9

the eccentric (or loading) phase, the amortization (or transition) phase, and the concentric (or unloading) phase

Question 10

What does the eccentric phase do specifically from a physiological aspect?

Answer 10

Increase muscle spindle activity by pre-stretching the muscle and storing elastic energy in the muscle and connective tissue.

Question 11

Is a faster or slower eccentric needed for higher plyometric performance?

Answer 11

faster

Question 12

What is the amortization phase?

Answer 12

The transition phase between the eccentric and concentric phase.

Question 13

What is the concentric phase?

Answer 13

Occurs immediately after the amortization phase and uses a powerful concentric contraction.

Question 14

Can plyometrics improve sports like running?

Answer 14

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.

Question 15

What are the elastic properties of a muscle (three)?

Answer 15

Parallel elastic component (PEC)
Series elastic component (SEC)
Contractile component (CC)

Question 16

How should propeoceptive sensors be trained to be better at plyometrics?

Answer 16

Increase muscle spindle activity and reduce gogli tendon activity

Question 17

How does desensitizing GTOs help plyometrics?

Answer 17

By promoting increase force production

Question 18

When jumping, how high can the ground reactive forces be?

Answer 18

4-11x

Question 19

For plyo training, how many foot contacts should be made?

Answer 19

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

Question 20

What is Plyometric- stabilization training?

Answer 20

Plyometric exercises designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency.

Question 21

What is the order or phases to plyo training?

Answer 21

plyo-stabilization, plyo-strength, plyo-power

Question 22

What type of exercises are used for plyo-stabilization?

Answer 22

Those that require little joint movement and to establish optimum landing mechanics, postural alignment and reactive neuromuscular efficiency.

Question 23

How long should the landing be held for plyo-stabilization exercises?

Answer 23

3-5 seconds

Question 24

What is Plyo-strength training?

Answer 24

Designed to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency

Question 25

What is the goal of plyo-strength training?

Answer 25

To improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire human movement system

Question 26

How are plyo-strength exercises performed as far as speed or timing?

Answer 26

Faster and repetitive

Question 27

How can plyo-strength exercises be made more intense?

Answer 27

Using external resistance such as a weight vest, tubing, medicine ball or body blade.

Question 28

What is plyo-power training?

Answer 28

Plyometric exercises are performed as fast and as explosively as possible

Question 29

What is the goal of plyo-power training?

Answer 29

To improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimum force production

Question 30

How can plyo-strength exercises be made more intense?

Answer 30

Using external resistance such as a weight vest, tubing, medicine ball or body blade.

Question 31

Training parameters for plyo-stabilization phase?

Answer 31

*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

Question 32

Training parameters for plyo-strength phase?

Answer 32

**0–4 Plyometric Strength
Power step ups
Lunge jumps

2–3 sets × 8–10 reps Repeating 0–60

Question 33

Training parameters for plyo-power phase?

Answer 33

***0–2 Plyometric Power
Depth jump to bounding
Hurdle jump to sprinting

2–3 sets × 8-12 reps As fast as possible 0–60

Question 34

Can plyo training be used with youths?

Answer 34

yes, when done safely in regards to exercises and volume