Chapter 18: Plyometrics

Question 1

What are the three phases of the stretch shortening cycle?

Answer 1

Eccentric: stimulate muscle spindles and store energy in series elastic component
Amortization: Type Ia afferent nerves synapse with alpha motor neurons and transmit info to agonist mm
Concentric: shortening of agonist mm fibers and elastic energy is released from series elastic component

Question 2

Describe 6 types of lower body plyometric drills

Answer 2

Jumps in place: emphasize vertical component; tuck jump, squat jump
Standing jumps: horizontal or vertical
Multiple hops and jumps: combined standing jumps and jumps in place, eg zigzag hop
Bounds: exaggerated movements with greater horizontal speed; can be single- double- or alternating leg
Box drills: increased intensity for multiple hops and jumps
Depth jumps: step off box, land and jump immediately; can be horizontal, vertical, or onto another box

Question 3

Name four factor in intensity of lower body plyometric drills

Answer 3

Points of contact: single leg&raquo_space; double leg
Speed: faster&raquo_space; slower
Height: higher COG&raquo_space; lower COG
Body weight: heavier&raquo_space; lighter

Question 4

What are the 7 components of plyometric program design?

Answer 4

Needs analysis
Mode: lower vs upper, specific ex
Intensity
Frequency: 1-3 depending on sport (48+ hours recovery)
Recovery: time between sets indicated by work to rest ratio 1:5 to 1:10; 5-10 s rest between max effort reps
Volume: 80-100 landings for beginners, 120-140 for advanced athletes
Program length: usually 6-10 weeks
Progression: increase intensity > volume

Question 5

Describe 5 plyo warm up drills

Answer 5

Marching
Jogging: toe jogging, butt kickers, straight leg jogging
Skipping
Footwork: COD drills
Lunging

Question 6

How would you integrate resistance training and plyometric?

Answer 6

Combine high-intensity resistance with low intensity plyo and vice versa
Combine upper body resistance with lower body plyo and vice versa

Question 7

What are three essential components for pre-training prior to beginning a plyometric program?

Answer 7

Technique: esp landing—focus on stacked joints and avoid dynamic valgus
Strength: old recommendation that athletes 1RM squat should be 1.5x body weight - new recommendations focus on good technique
Balance: test in standing, quarter squat, half squat

Question 8

Name three low intensity jumps in place

Answer 8

Two foot ankle hop
Squat jump: start from squat
Jump and reach: countermove to squat, then explode to reach up

Question 9

Name three medium intensity jumps in place

Answer 9

Single leg ankle hop
Double leg tuck jump: grab knees in tuck
Split squat jump: move from lunge

Question 10

Name three high intensity jumps in place

Answer 10

Single leg tuck jump
Pike jump: straight leg, try to touch toes
Cycled split squat jump: switch lunge jump

Question 11

Name four standing jumps and their intensities

Answer 11

Double leg vertical jump: low intensity, reach up to target
Standing long jump: low intensity, horizontal
Jump over barrier: medium, horizontal and vertical
Single-leg vertical jump

Question 12

What separates standing jumps from jumps in place?

Answer 12

Jumps in place: immediately repeat jump from landing
Standing jumps: recover between reps

Question 13

Name three medium intensity “multiple hops and jumps” activities

Answer 13

Double leg hop: repeated jumps forward
Front barrier hop: jump over 2 barriers in a row
Lateral barrier hop: lateral and vertical over barriers

Question 14

Name three high intensity “multiple hops and jumps” exercises

Answer 14

Double-leg zigzag hop: 10 hurdles 18-24” apart
Single leg hop: jump forward as far as possible
4-hurdle drill: 2 pairs of hurdles, pairs 12” apart, 18” between pairs; two lateral single leg hops over a pair, then a bound (land on opp leg) over 2nd pair. Repeat in opp direction.

Question 15

Name three low intensity bounds

Answer 15

Skip
Power skip: skip with higher knees
Backward skip

Question 16

Name three medium intensity bounds

Answer 16

Side skip
Single arm alternate bound: exaggerated run
Double arm alternate bound: both arms move forward with bound and backward at landing

Question 17

Name three kinds of box drills and their most common examples

Answer 17

Push-offs (low): single leg, alternate leg, lateral, side to side - step up and push into a jump
Jump to box: double leg (low), squat (medium), lateral (medium), single leg (high)
Drop freeze: step off box and absorb drop

Question 18

Name seven variations of a depth jump

Answer 18

1. Depth jump
2. Depth jump to second box
3. Squat depth jump
4. Depth jump with lateral movement (sprint, reaction time component)
5. depth jump with standing long jump
6. Depth jump to 180* turn
7. Single-leg depth jump