Plyometrics Flashcards
1
Q
What is plyometric training
A
- short stretch drills or stretch reflex strengthening drills
- jumps, leaps, hops, landing
- Defined by 3 phases: (1) Eccentric phase (prepares the muscle) (2) Amortization phase (transitions the muscle) (3) Concentric phase (produces outcome)
2
Q
What is the role of plyometric training
A
- role is to maximize this response for improved ROM/flexibility, strength, power, reaction time, and to prepare the body for stresses commonly seen in sport
- develops an improved stretch reflex response plus coordination
3
Q
Ability to capture the stored elastic energy and activate neural facilitation depends on what
A
- velocity and magnitude of the stretch
- transition time between the stretch & shortening phases (amortization phase)
- decrease in duration of amortization phase increases the force output during the shortening cycle
4
Q
Contraindications to plyometric training
A
- acute inflammation or pain
- immediate postoperative status
- joint instability
5
Q
Relative contraindications to plyometric training
A
- arthritis
- bone bruise
- chondral injury
- musculotenndinous injury
6
Q
General criteria for plyometric training
A
- 80-85% strength of involved muscle groups
- 90-95% pain free ROM of the moving joints
- demonstrates safe landing ability/techniques
7
Q
What are the ABCs of proprioception
A
- Agility
- Balance
- Coordination
8
Q
Pillar strength
A
- stability throughout the proximal structures including the scapula, trunk, and hips
9
Q
Kinetic liinking
A
- term used to think about the distal motions/movements from a position of proximal stability, so kinetic linking is how the extremities interact with the core & the resultant performance
10
Q
General progression of plyometrics
A
- double limb to single limb
- jumping in static position to moving position
- single task to multiple tasks
- cardinal plane to multi-directional
- slow speed to fast
- low heights to higher heights
- predictable to non-predictable
11
Q
When should you perform plyometric in session
A
- perform at beginning of session
- assess for fatigue
- allow for 2-3 minutes rest time between bouts
- screen for DOMS
- 48 hr between training bouts
12
Q
Examples of plyometrics for upper extremity
A
- catch/throw weighted ball
- fast motions with TheraBand
- swing weighted object
- dribble ball on floor or against wall
- push “offs” from floor, wall, or table
- drop pushups
- clap pushups
13
Q
Rapid response
A
- get in a mini squat position and “chop” legs in place (quick steps in place)
- low amplitude with high frequency
14
Q
Short response
A
- typical plyo jumping in place x5
15
Q
Long response
A
- squat down to 90 degrees and jump up from this position
- moderate amplitude with moderate frequency
16
Q
Very long response
A
- one rep squat jump from the deepest squat position
- high amplitude with low frequency
17
Q
Agility training
A
- activities that emphasize quick starting & stopping movements, twisting movements, and quick changes in direction
- agility drills mimic the demands of the sport or other activity
- progresses plyometric training for more specific & functional training
18
Q
Parameters for plyometric training
A
- 2-3 times per week
- 48 hr rest between sessions
- intensity is based on healing tissue (sore is not safe with ploys)
- 80-100 contacts for novice and 120-140 contacts for experienced
- 400 contacts for low intensity, 350 for moderate, 200 for very high
- work:rest ratio is 1:5 to 1:10 for high intensity & 1:1 or 1:2 for low intensity
19
Q
Pain responses during advanced coordination and agility drills
A
- Type I: after activity –> stretch affected area well then ice for 20 min
- Type II: during activity at beginning & dissipates –> maintain same activity & low intensity until symptoms dissipate
- Type III: during activity gradually develops with activity –> decrease intensity, stop & stretch, and stop activity if those don’t relief symptoms
- Type IV: at night –> total rest until symptom free, decrease activity to previous level, and keep intensity low
- Upon waking: sign of more to come, decrease activity to previous level, and keep low intensity
20
Q
ACL plyometric progression
A
- Wks 12-16: limit 60 contacts, double leg hops forward/back, box jump 6-8 inches
- Wks 16-20: limit 90 contacts, double leg jump for distance, then height, then 90 degree or 180 degree turns, side to side, and depth jump 6-8 inches, forward/back sprinting
- Wks 18-20: repetitive double leg jumps, jump for distance into jump for height, box jump to depth jump, & depth jump to jump for distance/height
- Wks 20-24: limit 100-120 contacts, single limb hendon hop, bounding, jumps, box jumps, and depth jumps (6-8 inches max)
