Plyometric technique and adaptations

Question 1

Accourding to Chu (1998) which plyometric exercises are the least intense?

Answer 1

Double legged jumps in place

Question 2

What are some key considerations for plyometric training?

Answer 2

• Ensure to use a progression of exercises.
• Use exercises utilising both feet before one.
• Complete recovery provided.

Question 3

What are some basic plyometric movements?

Answer 3

• Box jump
• Double leg hops
• Plyometric push up
• Standing jump over cone
• Front cone hops
• Lateral jump over cone.
• Two footed ankle hops.
• CMJ’s
• DJ’s

Question 4

What variables are manipulated within plyometric training?

Answer 4

Volume - foot contacts
Intensity - Exercise/load
Recovery - variable
Frequency - 1-3 times a week

Question 5

what are some architectural adaptations of tendons from plyometric training?

Answer 5

• Increase cross linkages
• Increased tendon length
• Increased tendon thickness

Question 6

According to Chu (1998), what is the most appropriate work to rest ratio for plyometric drills?

a) 1:5
b) 1:4
c) 1:3
d) 1:2
e) 1:1

Answer 6

a) 1:5

Question 7

According to chu (1998), the optimal weekly volume of plyometric foot contacts for a beginner in their off season should be between:

a) 20-60
b) 60-100
c) 100-150
d) 120-250
e) 250-400

Answer 7

b) 60-100

Question 8

What are some examples of vertical plyometric training?

Answer 8

Power skipping
Repeated tuck jumps
Repeated long jumps
Diagonal obstacle jump
Alternate leg bounding
SJ's
Single leg hops
CMJ's