Chapter 18: Program Design and Technique for Plyometric Training Flashcards
Plyometric Exercise
- Refers to those activities that enable a muscle to reach maximal force in the shortest possible time
- Quick, powerful movement using a pre-stretch, or countermovement, that involves the stretch-shortening cycle (SSC)
What is the purpose of plyometric exercise?
Increase the power of subsequent movements by using both the natural elastic components of muscle and tendon and the stretch reflex
Considerations for plyometric training
- Mechanics and physiology of plyometric exercise
- Principles of plyometric training program design
- Methods of safely and effectively performing specific plyometric exercises
Power
The term used to define the force-speed relationship with muscle action
Models explaining increased muscle force and power as a result of plyometric training
- Mechanical
- Neurophysiological
Mechanical Model for Plyometric Exercise
- Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored
- When this movement is immediately followed by a concentric muscle action, the stored elastic energy is released
- Force production improved
Additional considerations for mechanical model
If a concentric action does not occur immediately following the eccentric action, or if the eccentric phase is too long, stored energy dissipates
Neurophysiological Model
Involves the potentiation of the concentric muscle action by use of the stretch reflex
Potentiation
Change in the force-velocity characteristics of the muscle’s contractile components caused by stretch
Stretch Reflex
- The body’s involuntary response to an external stimulus that stretches the muscles
- Plyometric exercise uses primarily muscle spindles
Muscle Spindles
- Proprioceptive organs that are sensitive to the rate and magnitude of a stretch
- When a quick stretch is detected, muscular activity reflexively increases
Stretch-Shortening Cycle
Employs the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time
Phases of the SSC
I- Eccentric
II- Amortization
III- Concentric
Eccentric Phase of SSC
Action: - Stretch of the agonist muscle Physiological Event: - Elastic energy is stored in the series elastic component - Muscle spindles are stimulated
Amortization Phase of SSC
Action:
- Pause between phases I and III
Physiological Event:
- Type Ia afferent nerves synapse with alpha motor neurons
- Alpha motor neurons transmit signals to agonist muscle group
Concentric Phase of SSC
Action:
- Shortening of agonist muscle fibers
Physiological Event:
- Elastic energy is released from the series elastic component
- Alpha motor neurons stimulate the agonist muscle group
Plyometric Training Program Design Considerations
- Needs Analysis
- Mode
- Intensity
- Frequency
- Recovery
- Volume
- Program Length
- Progression
- Warm-up
Needs Analysis
Evaluate the sport, sport position, and training status
Mode
- Mode for training is determined by the body region performing the given exercise
- Lower Body
- Upper Body
- Trunk
Lower Body Plyometrics
Appropriate for virtually any athlete and any sport
Upper Body Plyometrics
Not used as often as those for the lower body
Trunk Plyometrics
- Difficult to perform true plyometric drill directly affecting the trunk, not all prerequisites may be present
- Stretch reflex is not sufficiently involved
Intensity for Plyometric Training
Generally, as intensity increases, volume should decrease
Factors affecting plyometric drill intensity
- Type of drill
- Point of contact
- Speed
- Height of the drill
- Body weight
Effect of point of contact on plyometric intensity
The fewer points of contact there are, the greater the impact on the muscles and joints
Effect of speed on plyometric intensity
Greater speed = greater intensity
Effect of drill height on plyometric intensity
The higher the COM, the greater the force on landing
Effect of body weight on plyometric intensity
- Greater weight = greater stress
- External weight (like weight vests) can be added to increase intensity
Frequency for plyometric training
- Number of plyometric sessions/week
- Varies depending on the sport, time of year, experience, etc
- Many sources recommend relying more on recovery between plyometric sessions
- 48-72 hours is a typical amount of time
Recovery for plyometric training
- Plyometrics should be thought of as power training, not conditioning
- 2-4 days of recovery
- Rest time is determined by a proper work-to-rest ratio
- Drills for a given body area should not be performed 2 days in succession
Volume for plyometric training
- Can be measures in contacts or as distance
Appropriate Plyometric Volume for Beginners (no experience)
80-100 contacts/session
Appropriate Plyometric Volume for Intermediate (some experience)
100-120 contacts/session
Appropriate Plyometric Volume (considerable experience)
120-140 contacts/session
Program Length for Plyometrics
- No optimal program length
- Most programs range from 6-10 weeks
Progression in Plyometric Training
- Progressive overload: the systemic increase in training frequency, volume, and intensity in various combinations
- Intensity goes up, volume goes down
Warm-up for Plyometric Training
- Begin with a general warm-up, stretching, and a specific warm-up
- Specific warm-up for plyometric should consist of low-intensity, dynamic movements
Populations requiring special considerations
- Adolescents
- Elderly populations (masters)
Should prepubescent and adolescent children do plyometric exercise?
- These kids may benefit from plyometric training
- Plyometric training can prepare young athletes for sport practice and competition by enhancing neuromuscular control and performance
What movements are contraindicated for children and why?
- High-intensity lower body drills (i.e. depth jumps)
- Epiphyseal plates have not closed yet, so high-intensity activity could lead to premature closure
What is the recommended recovery time for children performing plyometric exercise?
Minimum of 2-3 days between workouts to reduce risk of injury and overtraining
What considerations should be made for masters athletes?
- Be specific in deciding the goals of the program
- Preexisting orthopedic conditions (i.e. osteoarthritis or surgical joint intervention)
- Joint degeneration
- After these considerations are made, design the program according to the process for young adults
What intensity should masters use?
- No more than 5 low-to-moderate intensity exercise
- Fewer total foot contacts than a standard program
What is the ideal recovery time for masters performing plyometrics?
3-4 days
Guidelines for combining resistance training and plyometrics
- Alternate body regions of resistance training and plyometrics
- Performing heavy resistance training and plyometrics on the same day is not recommended
Complex Training
- A combo of high-intensity resistance training followed by plyometrics
- Make sure adequate recovery is taken care of!
- Performing complex training may enhance improvements in muscular power
Plyometric Training and Aerobic Exercise
Perform plyometrics before aerobic endurance training
Characteristics to evaluate before plyometric training
- Technique
- Strength
- Balance
- Physical characteristics
Technique and Plyometrics
- Coach needs to demonstrate technique before implementation
Strength and Plyometrics
- Need an adequate amount of strength
- BUT technique is probably more important
Balance and Plyometrics
- The maintenance of a position without movement for a given period of time
- Need to be able to maintain balance to do plyometric training
Physical Characteristics and Plyometrics
- > 220 pounds may be at an increase risk
- Avoid high-intensity exercises and depth jumps from heights greater than 18 in
- Previous injury increases risk
Equipment and Facility considerations for Plyometrics
- Landing surface
- Training area
- Equipment
- Proper footwear
- Supervision
- Depth jumping
Landing Surface and Plyometrics
Must possess adequate shock-absorbing properties
Training Area and Plyometrics
- At least 30 m for running drills (maybe up to 100 m)
- Ceiling height of 3-4 m for jumping drills
Equipment and Plyometrics
Boxes should have non-slip surfaces and be made of thick wood or steel
Proper Footwear and Plyometrics
Good ankle support, lateral stability, wide, nonslip sole, and enough cushioning to prevent injury
Supervision and Plyometrics
Coach should be present to ensure proper form
Depth Jumping and Plyometrics
- Range from 16-42 inches
- 30-32 inches norm
- If over 220 pounds, no more than 18 inches