Week 9 - Plyometric Training

Question 1

What is a plyometric movement

Answer 1

A pre-stretch/counter movement followed by a forceful contraction.

Question 2

What are the 3 phases?

Answer 2

Eccentric

Amortization / transition

Concentric

Question 3

Mechanical model of plyometric exercise

Answer 3

Elastic energy in the tendon + muscles ⬆️due to rapid stretch of 1st stage.

This energy is briefly stored before a concentric muscle action in which stored energy is released.

Question 4

What is the neurophysiological model of plyometric exercise all about?

Answer 4

Potentiation

Question 5

What is potentiation

Answer 5

Where the change in force velocity characteristics of the muscle (actin, myosin) is ⬆️.

Kind of ⬆️ due to stretch reflex.

The stretch response + the neurones interacting w/ the spinal cord brings about a big change + big response.

Question 6

What is a stretch reflex?

Answer 6

Involuntary response to the external stimulus that stretches the muscle.

Question 7

What does the SSC (Stretch shortening cycle) use?

Answer 7

Both mechanical + neurophysiological models

Question 8

What does the SSC (Stretch shortening cycle) refer to?

Answer 8

The ‘pre-stretch’ action allowing athlete to prod more force + move quicker.

It’s a rapid cyclic muscle action in which the muscle undergoes eccentric
contraction, then a transitional period before the concentric
contraction.

Question 9

What are the mechanisms of the SSC

Answer 9

Storage of Elastic energy / mechanical model

Neurophysiological model

Active State

Question 10

Describe the eccentric phase

Answer 10

Preloading agonist muscle group

Series elastic components store elastic energy

Muscle spindles stimulated

Question 11

Describe the amortisation phase

Answer 11

Type 1a afferent nerves synapse w/ alpha motor neurones

Efferent transmission

Question 12

Describe the concentric phase

Answer 12

Elastic energy released

Shortening of agonist muscle fibres stimulated by alpha-motor neurones

Question 13

Benefits to performance from Plyometric training

Answer 13

⬆️ jump height + power

⬆️ sprint speed

⬆️ running economy

⬆️ kicking speed

⬆️ throwing velocity

⬆️ maximal strength

Question 14

Speed specific benefits from plyometric training

Answer 14

Improves acceleration

Reduced deceleration

Enhanced sprint technique

Question 15

How does plyometric training help?

Answer 15

Enhanced elasticity of series elastic components

Enhances muscle spindle activity

⬆️ MU recruitment, firing freq, synchronisation

Question 16

What is the typical recovery time between plyometric sessions?

Answer 16

48-72 hours

Question 17

How many plyometric sessions do athletes commonly perform a week?

Answer 17

2-4

Question 18

How is plyometric volume expressed for lower body drills

Answer 18

Contacts per workout

or in distance for bounding drills

Question 19

How is plyometric volume expressed for upper body drills

Answer 19

no. of throws or catches per workout

Question 20

Recovery between reps in plyometric training

Answer 20

5-10 secs

Question 21

What is the work to rest ratio

Answer 21

1:5

Question 22

How many minutes of recovery between sets

Answer 22

2-3 mins

Question 23

Contacts per session for a beginner

Answer 23

80-100

Question 24

Contacts per session for an intermediate

Answer 24

100-120

Question 25

Contacts per session for an advanced

Answer 25

120-140