Plyometric Program Design Flashcards
How does plyometrics increase power of subsequent movements?
By using the natural elastic components of muscle/tendon and the stretch reflex
Proposed models for power production with plyometrics?
Mechanical model - elastic energy in the musculotendinous components is increased with a rapid stretch and then stored. This energy is released if a concentric muscle action is followed immediately after.
Neurophysiological Model - The stretch reflex increases the activity of the agonist muscle.
Adequate ceiling height for plyometrics
3-4 meters
Height for depth jumps
16-42 inches (48 inches too high) with 30-32 being the norm. Box height shouldn’t exceed 18 inches for those over 220 pounds.
Strength requirement for lower body plyometrics
1RM should be at least 1.5 times his/her body weight
Masters exercises/Volume For Plyometrics
No more than 5 low to moderate intensity exercises; the volume should be lower than standard plyometric program; 3-4 days of recovery
Plyometrics for prepubescent children
Depth jumps and other high-intensity lower body drills are contraindicated since the growth plates are open.
Recommended foot contacts per session
Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140
Days between plyometric workouts
48-72 hours
Series elastic component
The workhorse of plyometric exercise. Includes some muscular components, but tendons are majority of SEC.
