Study Guide - Plyometric Exercises Flashcards
Squat jump with stabilization, box jump-up with stabilization, box-jump-down with stabilization, and multiplanar jump with stabilization are examples of what types of exercieses?
Plyometric-Stabilization Exercises
Which plyometric-stabilization exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart and pointed straight ahead. Hips should be in a neutral position, and knees should be aligned over midfoot with arms held at sides
Movement: squat slightly as if sitting in a chair. Jump up, extending arms overhead. Land softly, with the ankles, knees, and hips slightly flexed, maintaining optimal alignment and returning arms to sides. Stabilize and hold for 3 to 5 seconds. Repeat as instructed
Technique: make sure the knees always stay in line with the toes, both before jumping and on landing. Do not allow feet to excessively turn outward or knees to cave inward. Also keep the knees behind the toes at both takeoff and landing, which can be observed from the side view
Squat Jump with Stabilization
Which plyometric-stabilization exercise includes the following preparation, movement, and safety?
Preparation: stand in front of a box or platform with feet shoulders-width apart and toes and knees pointed straight ahead
Movement: squat slightly as if sitting in a chair. Using arms, jump up and land on top of the box, keeping toes pointed straight ahead and knees directly over the toes. Hold for 3 to 5 seconds. Land softly with the ankles, knees, and hips flexed. Do not let the client ‘stick’ the landing with the legs straight. Step off box and repeat as instructed. As a progression, perform this drill by jumping laterally in the frontal plane to the top of the box. As a progression from the frontal plane box jump-up, perform in the transverse plane, rotating 90 degrees in the air before landing
Safety: adjust the height of the box to be consistent with the physical capabilities of the individual performing the exercise
Box Jump-Up with Stabilization
Which plyometric-stabilization exercise includes the following preparation, movement, and technique?
Preparation: stand on a box or platform with feet shoulders-width apart and pointed straight ahead
Movement: clients new to plyometric training should attempt to ‘step off’ the box and drop to the floor landing with both feet simultaneously keeping toes and knees pointed straight. Land softly, by flexing the ankles, knees, and hips. Clients with higher levels of core and joint stabilization. may jump from the box. Hold for 3 to 5 seconds. Step back onto the box and repeat as instructed. As a progression, perform in the frontal plane. As a progression from the frontal plane box jump-down, perform in the transverse plane, rotating 90 degrees in the air before landing
Technique: attempt to make sure the client steps off and drops from the prescribed height when initially attempting this exercise. Jumping from the box present different variables and levels of load or intensity of the exercise and can used as a progression. Make sure the individual lands softly and quietly on the ground to ensure proper force transmission through the tissues of the body. Do not let the client “stick the landing” with the legs straight
Box Jump-Down with Stabilization
Which plyometric-stabilization exercise includes the following preparation and movement?
Preparation: stand with feet shoulders-width apart and pointed straight ahead
Movement: squat slightly as if sitting in a chair. Jump forward (long jump) as far as can be controlled. Land softly, maintaining flexion in the knees and hops, but do not collapse to the ground. Maintain optimal postural alignment and hold for 3 to 5 seconds. Return to the start and repeat as instructed.As a progression, perform in the frontal plane by jumping laterally to the side. As a progression from the lateral jump, perform a transverse plane jump, rotating 90 degrees before landing
Multiplanar Jump with Stabilization
Squat jump, tuck jump, butt kick, and power step-up are examples of what type of exercises?
Plyometric-Strength Exercises
Which plyometric-strength exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart and pointed straight ahead
Movement: squat slightly as if sitting in a chair. Jump up, extending arms overhead. Land softly, maintaining optimal alignment and repeat for the desired number of repetitions using a repetitive (medium) tempo
Technique: make sure to land with the ankles, knees, and hips flexed and pointed straight ahead, which becomes the takeoff position as well. This will ensure optimal joint mechanics and muscle recruitment. Perform the exercise with a repetitive (medium) tempo
Squat Jump
Which plyometric-strength exercise includes the following preparation, movement, and safety?
Preparation: stand with feet shoulders-width apart and pointed straight ahead
Movement: squat slightly as if sitting in a chair. Jump up, bringing both knees toward the chest. Attempt to have the thighs parallel with the ground. Land softly, maintaining optimal alignment on landing keeping the feet, knees, and hips pointed straight ahead. Attempt to keep the jumps in a small area so that the body is not moving excessively forward, backward, or laterally. Consider these jumps as if you were jumping on a particular spot. Repeat for the desired number of repetitions
Safety: now that the exercises are becoming more dynamic, proper alignment and landing mechanics will be even more important to maximize force production and prevent injury
Tuck Jump
Which plyometric-strength exercise includes the following preparation, movement, and safety?
Preparation: Stand with feet shoulders-width apart and pointed straight ahead
Movement: Jump up, bringing heels to gluteal muscles and avoiding arching of the lower back. Land softly, maintaining optimal alignment, and repeat for the desired number of repetitions using a repetitive (medium) tempo
Technique: make sure the knees always stay in line with the toes throughout the jumping phases of takeoff and landing
Power Step-Up
Ice skaters (also known as skater jumps), single-leg power step-up, and proprioceptive plyometrics are all examples of what kind of exercises?
Plyometric-Power Exercises
Which plyometric-power exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart and pointed straight ahead
Movement: quickly push from side to side, landing on the opposite foot while maintaining optimal alignment during the side-to-side hopping movement. Repeat as quickly as can be controlled for the prescribed repetitions or time interval
Technique: one can start by hoping side-to-side from one foot to the other as fast as possible and then progress by adding a reach with the opposite hand to make it more integrated (skating action)
Ice Skaters
Which plyometric-power exercise includes the following preparation, movement, and technique?
Preparation: stand in front of a box or platform with feet in a staggered stance, pointed straight ahead, with one foot on top of the box
Movement: forcefully push off leg on top of box, extending the ankles, knees, and hips and achieving maximal vertical height. Land on same leg, keeping weight on the upper leg and maintaining optimal alignment. The opposite foot will return to the ground. Repeat as instructed, jumping as high and as quickly as can be controlled
Technique: client must be made aware that one foot will land on the box and the other will continue to ground so that the legs will be offset during the landing phase. Therefore, he or she must be mentally prepared to absorb the landing in this unique position
Single-Leg Power Step-Up
Which plyometric-power exercise includes the following preparation, movement, and technique?
Preparation: stand with feet shoulders-width apart and pointed straight ahead
Movement: jump (two legs) or hop (one leg) front-to-back, side-to-side, or in a diagonal pattern over lines, cones, hurdles, or other implements. Land softly, maintaining optimal alignment with short ground contact times. Repeat as instructed, as quickly as can be controlled.
Technique: if cones or hurdles are not available, you can also place tape on the floor in the form of an X and perform the exercise by jumping in different quadrants
Proprioceptive Plyometrics
