Chapter 18

Question 1

What are the three phases of plyometric exercise? Write down the differences between plyometric stabilization, plyometric strength, and plyometric power exercises.

Answer 1

Phase number one: Also known as the eccentric phase, cocking phase, or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.

• Phase number two: The second phase is also known as amortization. This is where the muscle that contains all of the potential energy is stabilized as it gets ready for the third phase. Overall, this stage is quick so that it can create a powerful response.
• Phase number three: The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released.

Stabilization phase: These exercises have a 3 to 5-second pause while landing on the ground and are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.

Strength phase: These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.

Power phase: These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest in between. Some examples include single leg power step up, proprioceptive plyometrics, and ice skaters.

A quick tip: The most talked about plyometric power exercises on the test are “ice skaters.” Always associate this movement with the power phase.

Question 2

For reactive stabilization exercises, how long should you hold the landing?

Answer 2

One should hold the landing position (stabilize) for 3 to 5 seconds.

Question 3

What are the exact steps for performing Ice Skaters? (use video and internet for answering)

Answer 3

Ice skaters
Preparation:
1. Stand with feet shoulder-width apart and pointed straight ahead.
Movement:
2. Quickly push from side to side, landing on the opposite foot while maintaining optimal alignment during the side to side hopping movement.
3. Repeat as quickly as can be controlled for the prescribed repetitions or time interval.

Question 4

What are the exact steps for performing Butt Kicks? (use video and internet for answering)

Answer 4

Butt Kicks Preparation:
1. Stand with feet at shoulder width and pointed ahead.
Movement:
2. Squat slightly like sitting down in a chair.
3. Jump and bring heels to the glutes and avoid arching the lower back.
4. Land soft and keep the optimal alignment. Repeat for desired reps using a medium
tempo.

Question 5

What are the exact steps for performing Proprioceptive Plyometrics? (use video and
internet for answering)

Answer 5

Proprioceptive Plyometrics
Preparation:
1. Stand with feet shoulder-width apart and pointed straight ahead.
Movement:
2. Jump on two legs or hop on one front-to-back, side-to-side, or diagonally over the lines, cones, hurdles, or other equipment.
3. Land soft, keep optimal alignment with shortened ground contact times.
4. Repeat as determined, as quickly as you can control.