Programming Considerations for Power Flashcards
describe power categorization for upper body
upper body> multi-joint>push/pull>horizontal/vertical/(bi-lateral or unilateral)/ (stance/position)
describe power categorization for throws
throws>creating movement> rotation/flexion/extension
what’s an example of throws (power categorization)
granny med ball toss
describe individual difference in terms of innate skills
innate skills: movements rehearsed over and over again until they appear effortless when performed
describe individual difference in terms of nature
nature: some athletes benefit or suffer from the DNA and hard-wiring received via genetics from parents and relatives
describe individual difference in terms of nurture
nurture: some athletes benefit or suffer from the environment to which they are exposed during optimal windows of development
describe individual differences in more detail
- strength base is required prior to higher levels of plyometrics
- majority of female and some men with lack of foot/knee/hip stability leading to valgus force on knee joints (females higher Q angle)
- females - delayed co-contraction of hamstring equals anterior shift of tibia and > risk of ACL
how much strength do you need to attempt plyos? * not in notes, ideology
need to be able to squat 1.5 of your bodyweight to be able to do plyos
describe age related differences
- individuals or groups - technical coaching and safety are a priority
- age-plyometric exercise is for all ages HOWEVER it is age and strength specific
- adolescent (8 yrs+) need to be aware of history of injury and pre-existing orthopedic conditions (reduced amplitude/intensity when dealing with osteo-arthritis/joint degeneration)
what age-related change happens at 30?*
reduction in muscle mass
- 27ish is your prime age
list some exercises from low>mod>high intensity (progressing intensity)
- SRJ-single response jumps (jumps in place)/ med ball drills/conc only box
- standing jumps/ single stair jumps
- MRJ - multiple repeated jumps/ skips and bounds
- Ecc/conc box drills/hurdle drills
- depth jumps/unweighted jumps
why does dylan not like box jumps?
- box takes away from the landing
- vertical jumping itself might more challenging up until takeoff
- box decreases amplitude of landing
- simple progression could be box jump to vertical jump
The impact has influence, list training medium on a scale of low>mod>high intensity
water/pool>sand>grass> field turf>synthetic track
*track/concrete ground reaction force is biggeer
describe factors to consider
- strength deficit
- lower/upper limb injury
- valgus mechanics
- questionable surface
- fatigue is present (try to do power at beginning)
- age
- overtraining
- intensity/wt too high
- less than 1-2 days of recovery
- # of foot contacts too high for time of year or age
why should we consider injury in programming? *
(might have reduced ROM)
- any time we disclocate and sprain joints, we have taken soft tissues around the joint and over stretched them, creates laxity
- later can’t necessarily regain laxity, will be at increased risk for injury
how can we tell if somone relies more on strength or speed?
SSC potentiation / elastic calculation
describe the SSC potentiation / elastic calculation
SSC potentiation / elastic calculation
- squat jump height (SJ)
- counter movement jump height (CMJ)
- CMJ/SJ
General rule of thumb
- <1.1 (<10%) = athlete needs to train plyometrics
- >1.1 (>10%) = athlete need to increase strength (jump height is 10% more than cmj jump)
decribe frequency in terms of programming power
- 1-3 sessions per week
- 48-72 hrs rest between dedicated sessions
- dependent on intensity, fitness level, cycle of periodization
- incorporate into warm up or complex sets on a more regular basis instead of dedicated session (microdose into warm up)
intensity of power is based on _
assessment of sport and needs analysis
describe power intensity considerations based on assessment of sport and needs analysis
- training age
- direction/plane of movement
- movement actions and muscles used
- force/velocity curve
- type: lower/upper/torso
- equipment and facilities available
- sport nature (collision, contact, etc.)
- phase of season
- training goals
- history of injury
describe 3 things we need to think about when programming power intensity
stress/impact
- start>finish
- 1 vs 2 foot
amplitude
- relative
- absolute
load
- bodyweight
- external loading
describe general recovery guidelines
- 5-10 secs between maximal plyos
- 2-4 mins between sets (ATP-CP recovery)
- volume-intensity relationship
- periodized program
- 48-72 hrs rest between dedicated sessions
what are 6 elements of programming plyometrics?
1) plane of movement
2) speeds
3) surfaces
4) progression
5) training considerations
6) pre-training screen
describe plane of movement in regards to programming plyometrics
horizontal (jumps for distance) or vertical (jumps for height)
describe speeds in regard to programming plyometrics
- short response jumps: quick ground contact time (short duration)
- moderate response jumps: moderate ground contact time (moderate duration)
- long response jumps: long ground contact time (long duration)
describe surfaces in regard to programming plyometrics
- water, sand, grass, field turf, synthetic track, wood sprung floors
avoid: concrete, hard unforgiving surfaces or too soft (mats)/uneven ground
describe progressions in regard to programming plyometrics
volume or intensity, complexity, # of limbs
describe training considerations in regard to programming plyos
strength base & training age
describe pre-trianing screen considerations in regard to programming plyos
equipment, footwear, injury history, technique and range of motion
in the class participation activity we did, list some examples of plyo progressions in order
- BB back squat
- BB front squat
- BB goblet squat
- DB split squat
- BW Squat
- Squat jump
- SL broad jump
- CMJ jump
- Vertical jump
- Broad jump
- Vertical jump to broad jump
- Single leg jump to broad jump
- Single leg bounds
- Sprint
