Plyometrics - Training Method Flashcards
What fitness component does plyometrics mainly target?
Muscular Power
Also speed and agility
What is the physiology behind plyometrics?
- Utilises the stretch shortening cycle
- Rapid eccentric muscle contraction followed by rapid concentric muscle contraction
How may plyometrics beenfit endurance athletes?
- Improves running economy
- Each stride is more efficient and uses less energy
- Can also aid in increased speed for bursts
Why are there training guidelines for plyometrics
It is a high intensity activity whihc can be dangerous and cause injury aso precautions have to be taken
State at least 3 training guidelines for plyometrics
- Solid strength base is required for anyone doing plyometrics
- Athlete must be warmed up
- Long rest breaks must be taken
- Softer and flatter surfaces for increased safety
- Appropriate footwear must be worn
State 4 upperbody plyometric exercises
- Clap push-ups
- Medicine ball slam
- Medicine ball throw
- Rope slams
State 4 lower body plyometric exercises
- Box jumps
- Depth jumps
- Zig-zag hops
- Alternate leg bounding
- Speed hops
- 360 degree jumps
What must be included when setting out a plyometrics training session
- Exercises
- Intensity
- Sets
- Repetitions
- Rest between sets
What is the ideal number of exercises in a plyometrics session?
4 - can do two upper body and 2 lower body
What is the intenisty for any plyometrics session
10 RPE
What is the ideal number of sets and reps for a plyometric session?
6 reps and 3 sets
What is the rest between sest for a plyometrics session?
3 minutes
Give an example of an ideal plyometrics session training muscular power for an athlete
Exercises: Box jumps, Clap push-ups, Depth Jumps, Medicine ball slam
Intensity: 10RPE
Sets: 3
Repetitions: 6
Rest between sets: 3 minuts
