Plyometrics Flashcards
Stretch Shortening Cycle phases
ECC, amortization, CON
Eccentric phase - Physiological event
Elastic energy store in SEC, muscle spindle stimulated
Amortization phase - Physiological event
alpha motor neuron signals to agonist
Concentric phase - Physiological event
elastic energy released and alpha motor neuron stimulate agonist
Frequency,m Recovery time, W:R
Frequency: 2-4x per week
W:R - 1:5 to 1:10 between sets
Recovery time: 48-72 hrs between exercise session
Volume
Measured # of foot contacts or distance (low body) and catches or throws (upper body)
FITT
Should be prescribed similar to resistance and aerobic training
Age considerations (adolescent and geriatrics)
Adolescents
- epiphyseal plate yet to close so depth jumps and high intensity lower body plyometrics are contraindicated
- recovery time should be min of 2-3 days
Geriatrics
- must consider pre-existing orthopedic conditions
- no more than 5 exercises,
- volume of exercise should be lower
- maximum of 3-4 days per week.
Cross training with plyometrics
Resistance: further enhance muscular power in combo
Aerobic: may have negative effect on power production, however, if performing both in a session, plyo should be first.
Weight considerations (athletes)
Weigh > 220 lb increases injury risk - avoid high volume and high intensity (ex. depth jumps should not be greater than 18 inches
Equipment (boxes), facilities, and training area
Good surfaces - Grass field, suspended floor, and rubber mat
Training area - at least 30 yards of straight away and ceiling height of 3-4 m.
Equipment - boxes need to be non-slip top, box should be of sturdy wood or heavy metal, box landing surface should be 18x24 inches, box height can range from 6-42 inches
Recommended and norm height for depth jumps
Recommended: 16-42 inches
Norm: 30-32 inches.
Progression of lower body plyo drills
- jumps in place
- standing jump
- multiple hops and jumps
- bounds
- box drills
- depth jumps
