Plyometrics Flashcards
What is the mechanical model
Elastic energy is increased with a rapid stretch and briefly stored
If a concentric contraction follows the stores energy is released
What is plyometrics
Pre stretch followed by a forceful contraction
What is the stretch reflex
Body’s involuntary response to an external stimuli that stretches the muscle
What happens with the stretch reflex
Rapid stretching of the muscle spindles innovates the stretch relfex potentiating the subsequent contraction
Components of the stretch shortening cycle
Eccentric
Autonomization phase
Concentric
What’s alters the length if the electro mechanical delay
Te length that the muscle is away from the spinal cord
Improvements ?
Increased jump height and power 5-9% Increased sprint speed Increased running economy Increased kicking speed Increased throw velocity Muscle hypertrophy
What is plyometric stabilisation
Performing a plyometric action followed by a body position that needs stabilisation
Rule for plyometric training
As intensity increases volume should decrease
How much rest between plyometric sessions
48-72 hrs
How many sessions a week
2-4
How much rest between reps
5-10s
How much rest between sets
2-3 mins
What is the work to rest ratio
1:5 or 1:10
How is volume measured
Lower body number of foot contacts
Upper body number of throws or catches
