Plyometric technique and adaptations

Question 1

Name four example plyometric exercises

Answer 1

1. Two-foot ankle hop
2. Pyramiding box hops
3. Barrier hops
4. Split squat with cycle

Question 2

List the intensity scale for jumping training exercises from least to most (Chu et., 1998) - they are (in no particular order as follows:

Standing jumps, Box drills, Jumps in place, Depth jumps, Multiple hops and jumps

Answer 2

Least

Jumps in place

Standing jumps

Multiple hops and jumps

Box drills

Depth jumps

Most

Question 3

What plyometric training volume during the off season for a beginner, intermediate and advanced athelte did Chu et., (1998) suggest?

Answer 3

Beginner (60-100)

Intermediate (100-150)

Advanced (120-200)

Question 4

How long should you rest post plyometric strength training?

Answer 4

48 hours

Question 5

How long should you recovery between sets during plyometric training?

Answer 5

45 to 60s

or

A ratio of 1:5 to 1:10

Question 6

What variables (volume, intensity, recovery, frequency) are manipulated within complex Plyometrics training?

Answer 6

Volume – foot contacts

Intensity – exercise/ load

Recovery – variable

Frequency – 1- 3 times a week