Plyometric Training Methods

Question 1

Plyometric (reactive) training

Answer 1

quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action

Question 2

Amortization (Transition )phase

Answer 2

transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action

Question 3

stablization stage 1

Answer 3

Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency; pause to stabilize

 Squat jump with stabilization
• Box jump-up with
stabilization
• Box jump-down with
stabilization
• Multiplanar jump with
stabilization

Question 4

strength ( phases 2,3&4)

Answer 4

Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive.

Squat jump
• Tuck jump
• Butt kick
• Power step-up

Question 5

Power (phase 5)

Answer 5

Entire muscle action and contraction-velocity spectrums; integrated, functional movements; improves rate of force production and optimal force production; explosive

Ice skater
• Single-leg power step-up
• Proprioceptive plyometrics