Chapter 11 Plyometrics (Reactive) Flashcards
What are exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action. (A form of exercise that uses explosive movements such as bouncing, hopping or jumping to develop muscular power)
What is plyometric (reactive) training
What is the ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
What’s another name for plyometric training?
Reactive training
What term means to move with efficiency, forces must be deccelerated (eccentrically), stabilized (isometrically), and then accelerated (concentrically). (Think of the movements/process of jumping). This essentially stretches the muscle like a rubber band, building up potential energy. What is another name for that term?
Integrated Performance Paradigm
or the Stretch-shortening cycle
What phase has deceleration, loading, yielding, counter movement, cocking phase - Increase muscle spindle activity by pre-stretching the muscles before activation - Potential energy is stored in the elastic component of the muscle during this loading phase much like stretching a rubber band.
Eccentric phase
What is the name of the electromechanical delay between eccentric and concentric contraction during which that muscle must switch from overcoming force to imparting force in the intended direction (rapid switch = more powerful response) - Involves dynamic stabilization and is the time between the end of the eccentric muscle action (the loading or deceleration phase) and the initiation of the concentric contraction (the unloading or force production phase) (Isometric Stabilization?)
What is another name for this?
Amortization Phase
or The Transition Phase
What is the name of the phase that occurs immediately after the amortization phase -an enhanced muscular performance after the eccentric phase of muscle contraction. - Synonymous with releasing a rubber band after it was stretched
What is another name for this phase?
Concentric Phase
Unloading Phase
Why is plyometric training important? 5 reasons
- Enhances excitability, sensitivity, reactivity of the neuromuscular system
- Increases the rate of force production (power)
- Increases motor unit recruitment
- Increases firing frequency (rate coding)
- Increases motor unit synchronization
What is the ultimate goal of plyometric training?
To decrease the reaction time of the muscle action spectrum (result = increase speed of movement in the individual).
Which exercise is described by the following characteristics?
- Involve little joint motion
- Designed to establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency (coordination during dynamic movement).
- Hold “Landing Position” (stabilize) for 3-5 seconds (during this time, the individual should make any adjustments necessary to correct faulty postures before repeating the exercise.
plyometric stabilization exercise.
Which exercise is described by the following characteristics?
- Involve more dynamic eccentric and concentric movement through a full range of motion
- The specificity, speed, and neural demand may also be progressed at this level
- Exercises tend to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire HMS
- Exercises performed in a repetitive fashion (spending relatively short time on the ground before repeating the drill)
plyometric strength exercise.
Which exercise is described by the following characteristics?
- Involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements
- Designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency and optimal force production.
- Exercises performed as fast and as explosives as possible (safely).
plyometric power exercise
What skills must be adequate in the client before doing plyometric training?
Should the eccentric movements or the concentric movements be learned first? Why?
- Core strength
- Joint stability
- Range of motion
- Balance
Box jump up/concentric feels harder but box jump down/eccentric, puts the most stress on the joints and most injuries occur when decellerating the body. Learn the concentric first before progressing to eccentric.
POWER STEP-UP
Plyometric-STRENGTH
Put on foot on the box, one on the ground.
Jump up pushing off the box
Switch legs in the air and land with the feet reversed.
SQUAT JUMP
Plyometric-STRENGTH
Repetitive, medium tempo
Land with ankles, knees and hips flexed, and pointed straight ahead, which becomes the takeoff position as well
BOX JUMP-UP WITH STABILIZATION
Plyometric-STABILIZATION
Jump onto the box with both feet, starting from a squat position, using your arms, and landing softly and flexed joints.
Hold for 3-5 seconds
Step off and do it again.
Try in frontal plane and transverse plane by rotating 90 degrees
SINGLE-LEG POWER STEP-UP
Plyometric-POWER
Put one foot on the box and jump up off that foot.
Land on that same foot on the box, allowing the opposite foot to return to the ground.
Jump as high as can be controlled.
Be mentally prepared that they will land on the box with one foot and on the ground with the other.
SQUAT JUMP W/ STABILIZATION
Plyometric-STABILIZATION
Squat with belly in as if you’d been punched in the gut.
Jump up with arms overhead, and land solftly with legs aligned and flexed, arms to side.
Hold 3-5 seconds
Keep knees in line with toes before and after the jump.
Don’t allow feet to excessively turnout or knees to cave in.
Keep knees behind toes at takeoff and landing (observed from side view)
PROPRIOCEPTIVE PLYOMETRICS
Plyometric-POWER
Jump on two or one leg in various directions over lines, cones, hurdles, or other implements.
You can use tape in the form of an x and jump into different quadrants.
MULTIPLANAR JUMP WITH STABILIZATION
Plyometric-STABILIZATION
Squat slightly and jump as far as can be controlled, landing softly, with flexion in the knees and hips.
Hold for 3-5 seconds without collapsing
As a progression, jump laterally and rotate 90 degrees before landing.
ICE SKATERS
Plyometric-POWER
Hop from side to side, from one foot to the other as fast as possible, keeping optimal alignment.
Progress by adding a reach with the opposite hand
Repeat as quickly as can be controlled for the perscribed reps or time.
TUCK JUMP
Plyometric-STRENGTH
Start slightly squatting.
Jump up and bring both knees towards the chest, trying to have THIGHS PARALLEL with the ground.
Land softly with legs aligned.
Try to keep jumps in a small area, not moving to far in any direction.
Repeat with proper alignment and landing mechanics to maximize force production and prevent injury.
BOX JUMP-DOWN w/ STABILIZATION
Plyometric-STABILIZATION
First step off the box and drop to the floor softly landing with both feet simultaneously, and aligined.
Clients with higher levels of core and joint stabilization may jumpr from the box.
Hold for 3-5 seconds.
Perform on frontal plane and turning 90 degrees.
BUTT KICK
Plyometric-STRENGTH
Squat slightly and jump up bringing heels to gluteal muscles.
Do not arch low back.
Land soft, maintain optimal alignment.
Medium, repetive tempo.
(If arching low back too much, the quads may be too tight).
POWER STEP-UP
Plyometric-STRENGTH
Put on foot on the box, one on the ground.
Jump up pushing off the box
Switch legs in the air and land with the feet reversed.
SQUAT JUMP
Plyometric-STRENGTH
Repetitive, medium tempo
Land with ankles, knees and hips flexed, and pointed straight ahead, which becomes the takeoff position as well
BOX JUMP-UP WITH STABILIZATION
Plyometric-STABILIZATION
Jump onto the box with both feet, starting from a squat position, using your arms, and landing softly and flexed joints.
Hold for 3-5 seconds
Step off and do it again.
Try in frontal plane and transverse plane by rotating 90 degrees
SINGLE-LEG POWER STEP-UP
Plyometric-POWER
Put one foot on the box and jump up off that foot.
Land on that same foot on the box, allowing the opposite foot to return to the ground.
Jump as high as can be controlled.
Be mentally prepared that they will land on the box with one foot and on the ground with the other.
SQUAT JUMP W/ STABILIZATION
Plyometric-STABILIZATION
Squat with belly in as if you’d been punched in the gut.
Jump up with arms overhead, and land solftly with legs aligned and flexed, arms to side.
Hold 3-5 seconds
Keep knees in line with toes before and after the jump.
Don’t allow feet to excessively turnout or knees to cave in.
Keep knees behind toes at takeoff and landing (observed from side view)
PROPRIOCEPTIVE PLYOMETRICS
Plyometric-POWER
Jump on two or one leg in various directions over lines, cones, hurdles, or other implements.
You can use tape in the form of an x and jump into different quadrants.
MULTIPLANAR JUMP WITH STABILIZATION
Plyometric-STABILIZATION
Squat slightly and jump as far as can be controlled, landing softly, with flexion in the knees and hips.
Hold for 3-5 seconds without collapsing
As a progression, jump laterally and rotate 90 degrees before landing.
ICE SKATERS
Plyometric-POWER
Hop from side to side, from one foot to the other as fast as possible, keeping optimal alignment.
Progress by adding a reach with the opposite hand
Repeat as quickly as can be controlled for the perscribed reps or time.
TUCK JUMP
Plyometric-STRENGTH
Start slightly squatting.
Jump up and bring both knees towards the chest, trying to have THIGHS PARALLEL with the ground.
Land softly with legs aligned.
Try to keep jumps in a small area, not moving to far in any direction.
Repeat with proper alignment and landing mechanics to maximize force production and prevent injury.
BOX JUMP-DOWN w/ STABILIZATION
Plyometric-STABILIZATION
First step off the box and drop to the floor softly landing with both feet simultaneously, and aligined.
Clients with higher levels of core and joint stabilization may jumpr from the box.
Hold for 3-5 seconds.
Perform on frontal plane and turning 90 degrees.
BUTT KICK
Plyometric-STRENGTH
Squat slightly and jump up bringing heels to gluteal muscles.
Do not arch low back.
Land soft, maintain optimal alignment.
Medium, repetive tempo.
(If arching low back too much, the quads may be too tight).
