5.18 Plyometric Training

Question 1

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

Answer 1

plyometric training (aka reactive training)

Question 2

Reaction force imparted by the ground on the body when a body segment makes contact with it.

Answer 2

ground reaction force

Question 3

Ability of muscles to exert maximal force output in a minimal amount of time.

Answer 3

rate of force production

Question 4

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Answer 4

stretch-shortening cycle

Question 5

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

Answer 5

integrated performance paradigm

Question 6

3 phases of plyometric exercise

Answer 6

1. eccentric (deceleration)
2. amortization (transition phase)
3. concentric

Question 7

3 stretch variables of eccentric phase

Answer 7

1. magnitude of the stretch
2. rate of the stretch
3. duration of the stretch

Question 8

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

Answer 8

amortization phase

Question 9

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Answer 9

neuromuscular efficiency

Question 10

distance covered and the amount of effort or stress applied by the muscles, connective tissue, and joints during plyometric drills

Answer 10

plyometric intensity

Question 11

XXXX is expressed as the number of foot contacts, throws, or catches in plyometric training

Answer 11

Plyometric volume (ex: An example would be the completion of three sets of five squat jumps, equating to a volume of 15 total squat jumps (3 × 5))

Question 11

XXXX is expressed as the number of foot contacts, throws, or catches in plyometric training

Answer 11

Plyometric volume (ex: An example would be the completion of three sets of five squat jumps, equating to a volume of 15 total squat jumps (3 × 5))

Question 12

plyometric training progressions

Answer 12

1. small jumps to learn patterns/landing mechanics, alignment (i.e. squat/box jump with stabilization)
2. jumps with more amplitude and dynamic motion (i.e. squat jump, tuck jump, butt kick)
3. explosive powerful movements (i.e. ice skaters, single leg power step up, proprioceptive plyometrics, depth jump)