Plyometric Training

Question 1

Plyometric Phases: steps w/r to muscle actions

Answer 1

ECCENTRIC loading followed by an explosive CONCENTRIC muscle contraction.

Uses stretch-shortening cycle

The agonist muscle is stretched in ECCENTRIC PHASE, stabilized isometrically in the AMT PHASE, and shortened in the CONCENTRIC PHASE

Question 2

Rate of force production

Answer 2

Ability of muscles to generate maximum force in a minimal amount of time.

Question 3

Electromechanical delay

Answer 3

The time during which muscles must shift from eccentric loading to concentric explosion.

Aka- Amortization phase (too long & stored elastic energy turns to heat)

Question 4

Plyometric training frequency

Answer 4

For trained indiv: 1 day rest b/t

For novice: 48-72 hrs

All should be capable of 1 to 3/wk.

Question 5

Most highly progressed plyometric exe

Answer 5

TRAVERSE plane jump-down

Question 6

Volume in plyometrics

Answer 6

How many jumps, throws, etc.

Question 7

Repeat squat jumps are a progression for…

Answer 7

Multiplanar jump w/ stabilization

Question 8

During what phase of the stretch-shortening cycle is stored elastic energy converted to explosive force production?

Answer 8

Amortization phase.

(Concentric is unloading phase)