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CSCS > PLYOMETRIC EXERCISE TECHNIQE > Flashcards

PLYOMETRIC EXERCISE TECHNIQE Flashcards

1
Q

THE GAINS IN POWER (FORCE AND VELOCITY) ACHIEVED THROUGH PLYOMETRIC EXERCISE ARE A FUNCTION OF:

A

(1) ENERGY STORED IN THE TENDON AND MUSCLE

(2) STIMULATION OF THE MUSCLE CELL

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2
Q

TO MAXIMIZE THE AMOUNT OF STORED ENERGY THAT CAN BE USED TO ENHANCE THE POWER OF THE CONCENTRIC ACTION:

A

(1) THE AMORTIZATION PERIOD SHOULD BE AS SHORT AS POSSIBLE

(2) THE ECCENTRIC ACTION SHOULD E PERFORMED BEFORE THE CONCENTRIC ACTION

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3
Q

HOW MUCH SHOULD AN ATHLETE’S SQUAT BE TO PERFORM LOWER BODY PLYOMETRICS?

A

1.5 TIMES HIS/HER BODY WEIGHT

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4
Q

HOW LONG SHOULD AN ATHLETE BE ABLE TO MAINTAIN BALANCE IN A SINGLE-LEG HALF-SQUAT TEST IN ORDER TO DO ADVANCED PLYOMETRIC TRAINING?

A

30 SEC

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5
Q

ATHLETES WEIGHING OVER 220 POUNDS SHOULD NOT PERFORM DEPTH JUMPS FROM HEIGHTS GREATER THAN WHAT HEIGHT?

A

18 IN

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6
Q

EXAGGERATED FORM OF RECIPROCAL UPPER- AND LOWER- EXTREMITY MOVEMENTS
EMPHASIS ON QUICK TAKEOFF AND LANDING; MIMICS PLYOMETRIC ACTIVITIES

A

SKIPPING

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7
Q

BASED ON THE FORWARD STEP LUNGE EXERCISE

MAY BE MULTIDIRECTIONAL

A

LUNGING

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8
Q

DRILLS THAT TARGET CHANGES OF DIRECTION

PREPARATION FOR CHANGES OF DIRECTION DURING PLYOMETRIC DRILLS

A

FOOTWORK

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9
Q

MIMICS RUNNING MOVEMENTS
EMPHASIZES POSTURE AND MOVEMENT TECHNIQUE
ENHANCES PROPER LOWER-BODY MOVEMENTS FOR RUNNING

A

MARCHING

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10
Q

PREPARES FOR IMPACT AND HIGH-INTENSITY PLYOMETRIC DRILLS
TOE JOGGING-NOT ALLOWING THE HEEL TO TOUCH THE GROUND (EMPHASIZES QUICK REACTION)
STRAIGHT-LEG JOGGIING- MINIMIZING OR NOT ALLOWING LEG FLEXION IN PREPARATION FOR THE IMPACT OF PLYOMETRIC DRILLS

A

JOGGING

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11
Q

WHAT SHOULD BE CONSIDERED WHEN DETERMINING AN ATHLETE’S READINESS FOR PLYOMETRIC TRAINING

A

(1) AGE
(2) BALANCE
(3) STRENGTH LEVELS
(4) TECHNIQUE EXPERIENCE

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12
Q

2-FOOT ANKLE HOP

A

LOWER BODY
JUMPS IN PLACE
LOW INTENSITY
VERTICAL

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13
Q

SINGLE-LEG ANKLE HOP

A

LOWER BODY
JUMPS IN PLACE
MEDIUM INTENSITY
VERTICAL

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14
Q

SQUAT JUMP

A

LOWER BODY
JUMPS IN PLACE
LOW INTENSITY
VERTICAL

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15
Q

JUMP AND REACH

A

LOWER BODY
JUMPS IN PLACE
LOW INTENSITY
VERTICAL

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16
Q

DOUBLE-LEG TUCK JUMP

A

LOWER BODY
JUMPS IN PLACE
MEDIUM INTENSITY
VERTICAL

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17
Q

SPLIT SQUAT JUMP

A

LOWER BODY
JUMPS IN PLACE
MEDIUM INTENSITY
VERTICAL

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18
Q

CYCLED SPLIT SQUAT JUMP

A

LOWER BODY
JUMPS IN PLACE
HIGH INTENSITY
VERTICAL

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19
Q

SINGLE-LEG TUCK JUMP

A

LOWER BODY
JUMPS IN PLACE
HIGH INTENSITY
VERTICAL

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20
Q

PIKE JUMP

A

LOWER BODY
JUMPS IN PLACE
HIGH INTENSITY
VERTICAL

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21
Q

DOUBLE-LEG VERTICAL JUMP

A

LOWER BODY
STANDING JUMP
LOW INTENSITY
VERTICAL

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22
Q

SINGLE-LEG VERTICAL JUMP

A

LOWER BODY
STANDING JUMP
HIGH INTENSITY
VERTICAL

23
Q

JUMP OVER BARRIER

A

LOWER BODY
STANDING JUMP
MEDIUM INTENSITY
HORIZONTAL AND VERTICAL

24
Q

STANDING LONG JUMP

A

LOWER BODY
STANDING JUMP
LOW INTENSITY
HORIZONTAL

25
Q

DOUBLE-LEG HOP

A

LOWER BODY
MULTIPLE HOPS AND JUMPS
MEDIUM INTENSITY
HORIZONTAL AND VERTICAL

26
Q

DOUBLE-LEG ZIGZAG HOP

A

LOWER BODY
MULTIPLE HOPS AND JUMPS
HIGH INTENSITY
DIAGONAL

27
Q

SINGLE-LEG HOP

A

LOWER BODY
MULTIPLE HOPS AND JUMPS
HIGH INTENSITY
HORIZONTAL AND VERTICAL

28
Q

FRONT BARRIER HOP

A

LOWER BODY
MULTIPLE HOPS AND JUMPS
MEDIUM INTENSITY
HORIZONTAL AND VERTICAL

29
Q

LATERAL BARRIER HOP

A

LOWER BODY
MULTIPLE HOPS AND JUMPS
MEDIUM INTENSITY
LATERAL AND VERTICAL

30
Q

4-HURDLE DRILL

A

LOWER BODY
MULTIPLE HOPS AND JUMPS
HIGH INTENSITY
LATERAL AND VERTICAL

31
Q

SKIP

A

LOWER BODY
BOUNDS
LOW INTENSITY
HORIZONTAL AND VERTICAL

32
Q

POWER SKIP

A

LOWER BODY
BOUNDS
LOW INTENSITY
VERTICAL AND HORIZONTAL

33
Q

BACKWARD SKIP

A

LOWER BODY
BOUNDS
LOW INTENSITY
BACKWARD, HORIZONTAL AND VERTICAL

34
Q

SIDE SKIP

A

LOWER BODY
BOUNDS
MEDIUM INTENSITY
VERTICAL AND LATERAL

35
Q

SINGLE-ARM ALTERNATE LEG BOUND

A

LOWER BODY
BOUNDS
MEDIUM INTENSITY
HORIZONTAL AND VERTICAL

36
Q

DOUBLE-ARM ALTERNATE-LEG BOUND

A

LOWER BODY
BOUNDS
MEDIUM INTENSITY
HORIZONTAL AND VERTICAL

37
Q

SINGLE-LEG PUSH-OFF

A

LOWER BODY
BOX DRILLS
LOW INTENSITY
VERTICAL

38
Q

ALTERNATE-LEG PUSH-OFF

A

LOWER BODY
BOX DRILL
LOW INTENSITY
VERTICAL

39
Q

LATERAL PUSH-OFF

A

LOWER BODY
BOX DRILL
LOW INTENSITY
VERTICAL

40
Q

SIDE-TO-SIDE PUSH-OFF

A

LOWER BODY
BOX DRILL
MEDIUM INTENSITY
VERTICAL

41
Q

DOUBLE-LEG JUMP TO BOX

A

LOWER BODY
BOX DRILL
LOW INTENSITY
VERTICAL AND SLIGHTLY HORIZONTAL

42
Q

SINGLE-LEG JUMP TO BOX

A

LOWER BODY
BOX DRILLS
HIGH INTENSITY
VERTICAL AND SLIGHTLY HORIZONTAL

43
Q

SQUAT BOX JUMP

A

LOWER BODY
BOX DRILLS
MEDIUM INTENSITY
VERTICAL AND SLIGHTLY HORIZONTAL

44
Q

LATERAL BOX JUMP

A

LOWER BODY
BOX DRILL
MEDIUM INTENSITY
VERTICAL AND SLIGHTLY HORIZONTAL

45
Q

DROP FREEZE

A

LOWER BODY
BOX DRILL
MEDIUM INTENSITY
VERTICAL

46
Q

DEPTH JUMP

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL

47
Q

DEPTH JUMP TO SECOND BOX

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL AND HORIZONTAL

48
Q

SQUAT DEPTH JUMP

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL

49
Q

DEPTH JUMP WITH LATERAL MOVEMENT

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL AND LATERAL

50
Q

DEPTH JUMP W/ STANDING LONG JUMP

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL AND HORIZONTAL

51
Q

DEPTH JUMPT TO 180 DEGREE TURN

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL AND HORIZONTAL

52
Q

SINGLE-LEG DEPTH JUMP

A

LOWER BODY
DEPTH JUMP
HIGH INTENSITY
VERTICAL

53
Q

CHEST PASS

A

UPPER BODY
THROWS
LOW INTENSITY
FORWARD

54
Q

TWO-HAND OVERHEAD THROW

A

UPPER BODY
THROWS
LOW INTENSITY
FORWARD AND DOWN

CSCS (2 decks)

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