Plyometric training

Question 1

Plyometric mechanical model

Answer 1

• Elastic energy in muscles/tendons ^ w/ rapid stretch
• Briefly stored
• Concentric action follows energy is released contributing to force production

Question 2

Neurophysiological model

Answer 2

• All about potentiation
• Stretch reflex = ^ muscle force/velocity
• Stretch reflex (involuntary response to external stimulus that stretches the muscle

Question 3

Stretch shortening cycle

Answer 3

• Utilises both M & NP models

- Storage of mechanical & stimulation of the stretch reflex

Question 4

Stretch shortening cycle - 3 phases

Answer 4

Eccentric - preload agonist muscle (SEC store elastic energy)
Amortisation - Time in between, Efferent transmission
Concentric - Shortening of agonist fibres (alpha motor neurons stimulate) , energy released

Question 5

Does plyometrics work? (adaptations)

Answer 5

• ^ jump height/power, sprint speed, running eco, kicking speed, throwing velocity, maximal strength, acceleration, sprint technique

Question 6

How do plyometrics help?

Answer 6

• ^ Muscle spindle activity, SEC elasticity MU recruitment, firing freq, synchronisation

Question 7

Plyometric training programme design

Answer 7

• Intensity - amount stress on tissue, controlled by drill type, intensity ^ volume down
• Frequency - 2-3 day recovery, 2-4 sessions a week, depends on recovery
• Volume - 80-100, 100-120, 120-140 contracts for lower body, upper body number of throws/catches
• Recovery - 5-10 rep rest, 1:5 work rest, 2-3 set reps, no back to back days
• Progression - follow progressive overload, intensity & volume varied with sport & point in season

Question 8

Plyometrics safety

Answer 8

• Athlete, technique, strength, speed, balance, size, environment, aquatic plyo?