Chapter 11- Plyometric (reactive) Training Concepts

Question 1

Plyometric (reactive) training

Answer 1

Exercises that generate quick, powerful movements involving

an explosive concentric muscle contraction preceded by an eccentric muscle action

Question 2

Integrated performance paradigm

Answer 2

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

Question 3

Eccentric phase

Answer 3

• Deceleration, cocking
• stretching a rubber band
• increases muscle spindles activity to by prestreching the muscle before activation

Question 4

Amortization phase

Answer 4

This phase involves dynamic stabilization and is the time between the end of the eccentric muscle action and the initiation of the concentric contraction.

Transition phase

Question 5

Concentric phase

Answer 5

Occurs immediately after the amortization phase and involves a concentric contraction

Question 6

Plyometric stabilization exercises

Answer 6

Hold landing position or stabilize for 3-5 seconds

x Squat jump with stabilization
x Box jump-up with stabilization
x Box jump-down with stabilization
x Multiplanar jump with stabilization

Question 7

Plyometric strength exercises

Answer 7

performed in a repetitive fashion (spending a relatively short amount of time on the ground before repeating the drill).

x Squat jump
x Tuck jump
x Butt kick
x Power step-up

Question 8

Plyometric power exercises

Answer 8

These exercises are designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular effi- ciency, and optimal force production (9,10). These exercises are performed as fast and as explosively as possible.

• Ice skaters (also known as skater jumps)
• Single-leg power step-up
• Proprioceptive plyometrics