Plyometric training Flashcards
What does plyometrics do
Develop power
What are the 3 phases of plyometrics
Eccentric phase
Amortisation phase
Concentric phase
Eccentric phase
(Pre loading phase)
On landing, the muscle lengthens under tension
Amortisation phase
Time between eccentric and concentric muscle contraction
Needs to be as short as possible so elastic potential energy not lost
Concentric phase
Uses stored energy to increase force of the contraction
How many foot contacts should beginner , intermediate and advanced have per session
Beginner - 60-80
Intermediate - 80-120
Advanced - 150 upwards
How many times a week should you train plyometrics
1/2 on non consecutive days
Impact of plyometrics
Reducing amortisation phase via plyometrics increases the stretch shortening power
Increase muscular strength and speed
Disadvantages of plyometrics
High injury risk
Can stress joints
Not suitable for joint related injuries
Risk of injury elevated if untrained
How do the muscular system, and nervous system interact during plyometrics?
Increase in muscle length during the eccentric phase is detected by muscle spindles and produces the stretch reflex
