chapter 18- Program Design and Technique for Plyometric Training

explain warm ups in regards to designing a plyometric program

- Plyometric exercises must include a general warm-up, stretching, and a specific warmup (should be low intensity, dynamic movements)

explain the SSC in regards to the long jump

- The eccentric phase begins at touchdown and continues until the movements end - The amortization phase is the transition from eccentric to concentric phases; it is quick and without movement - The concentric phase follows the amortization phase and composes the entire push-off time, until the athletes foot leaves the surface

what is the purpose of the needs analysis?

- evaluates the athlete based on the sport, position, biomechanical needs, training status, experience w plyometric training

the greater a persons BW, the more

- intense on bodies muscles, joints, connective tissues - increasing external weight (vests, ankle weights) can increase a drills intensity

SSC is composed of 2 models. what are they?

1. Mechanical Model of Plyometric Exercise 2. Neurophysiological Model of Plyometric Exercise

the greater the speed, intensity

increases

what is the balance assessment?

- An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling. - An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30seconds without falling.

explain equipment area in regards to safety

- Boxes used for box jumps and depth jumps must be sturdy nonslip - Boxes should range in height from 6 to42 inches (15 to107 cm). - Boxes should have landing surfaces of at least 18 by 24 inches (46 by 61 cm).

What Are the Steps for Implementing a Plyometric Program?

- Evaluate the athlete - Ensure that facilities and equipment are safe - Establish sport-specific goals - Determine program design variables - Teach the athlete proper technique - Properly progress the program

what are examples of upper body plyometric training (mode)?

- Medicine ball throws - Catches - Several types of pushups

explain training area in regards to safety

- Most bounding and running drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109yards). - For most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m (9.8-13.1 feet) in order to be adequate.

explain recovery in regards to designing a plyometric program

- Recovery for depth jumps consists of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets - The time between sets is determined by a proper work-to-rest ratio and is specific to the volume and type of drill being performed - drills should not be thought of as cardio - should not be performed 2 days in a row

what is lower body plyometric training (mode)?

- appropriate for any athlete and any sport - direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time - wide variety of lower body drills with various intensity levels and directional movements

what is the stretch shortening cycle?

- eccentric contraction followed immediately by concentric contraction - employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time

explain intensity in regards to designing a plyometric program

- is the amount of stress placed on muscles, connective tissues, and joints - controlled primarily by the type of plyometric drill - as intensity increases, volume should decrease

what are the different modes of plyometric training?

- lower body - upper body - trunk

how can you combine plyometric and resistance training?

- lower body resistance training with upper body plyometrics and vice versa - do not perform heavy resistance training and plyometric exercises on the same day - advanced athletes may benefit from complex training, which involves intense resistive training followed by plyometric exercise

what is trunk plyometric training (mode)?

- may be performed "plyometrically" provided that movement modifications are made - exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex (ex. wall throws)

what are important considerations for adolescents?

- physical and emotional maturity - gradually progress from simple to complex - recovery time between workouts should be a minimum of two or three days - develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation

what are important considerations for masters?

- program should include no more than 5 low-to-moderate-intensity exercise - volume should be lower - recovery time between plyometric workouts should be 3 or 4 days

explain frequency in regards to designing a plyometric program

- recovery time guideline: 48 to 72 hours between plyometric sessions - athletes commonly perform two or three plyometric sessions per week

how does the stretch reflex work?

- stretch activates the muscle spindle - sensory neurons synapse directly with motor neurons in the spinal cord (type 1a nerve fibers) - motor neurons cause the stretched muscle to contract

what are the 8 components of designing plyometric training programs?

1. mode 2. intensity 3. frequency 4. recovery 5. volume 6. program length 7. progression 8. warm up

what is the recommended volume for intermediate?

100 to 120

what is the recommended volume for advanced?

120 to 140

The average duration of the amortization phase has been reported to be ___ ms in countermovement jumps, and a __ ms amortization phase has been suggested as idea

23; 15

vertical jump height improves as soon as _ weeks after the start of a program

4

what is the recommended volume for beginners?

80 to 100

how is physical characteristics a safety consideration?

>220 pounds, should not perform depth jumps from heights greater than 18 inches (46 cm)

what is the Mechanical Model of Plyometric Exercise?

Elastic energy in tendons and muscles is increased with a rapid stretch (as in an eccentric muscle action) and then briefly stored. If a concentric muscle action follows immediately, the stored energy is released, contributing to the total force production.

what does shortening the amortization phase allow?

More rapid transfer of force to the concentric movement.

explain footwear in regards to safety

Participants must use footwear with ankle and arch support; lateral stability; and a wide, nonslip sole

A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the ___

SSC

what is the proper plyometric landing technique?

The shoulders are in line with the knees, which helps to place the center of gravity over the body's base of support. - The knees are over the toes

during plyometric exercises, the muscle spindles are stimulated by ___ _____ ______causing a reflexive muscle action

a rapid stretch

the purpose of plyometric exercise is to shorten the _______ phase as much as possible.

amortization

what plyometric drills are contraindicated for adolescents?

depth jumps and high-intensity lower-body plyometrics

guided review

do it *****

A rapid _____ muscle action stimulates the stretch reflex and storage of elastic energy, which increases the force produced during the subsequent _______ action

eccentric; concentric

what is the concnetric phase of the SSC?

elastic energy is released, alpha motor neurons stimulate agonist muscle group

what is the eccentric phase of the SSC?

elastic energy is stored, muscle spindles are stimulated

what are the safety considerations for plyometric training?

ensuring proper technique for landing and of the actual exercise

what can inadequate recovery lead to?

excessive muscle soreness and damage, diminishing function of GTO, muscle spindles, and SSC, decreased performance, and increased injury risk

what is vital to muscle recruitment and activity resulting from SSC?

fast rate of musculotendinous stretch

what is the purpose of plyometric training?

increase the power of subsequent movements by using natural elastic components of muscle, tendon, and stretch reflex

the higher the COG, the greater the

intensity of force on landing

explain volume in regards to designing a plyometric program

lower body: foot contacts or distance upper body: number of throws or catches

this program component depends on the sport needs and the athlete's potential areas of improvement

mode

explain program length in regards to designing a plyometric program

most programs range from 6-10 weeks

proprioceptive organs that are sensitive to the rate and magnitude of a stretch

muscle spindles

To prevent injuries, the landing surface used for lower body plyometrics must possess adequate _____ ______ properties

shock-absorbing (a grass field, suspended floor, or rubber mat is a good surface choice.)

why is strength a safety consideration?

should be able to perform 1.5 x BW squat and 1 to 1.5 x BW bench press

are single leg or double leg exercises more intense?

single leg due to reactive force being more stressful on body

the body's involuntary response to an external stimulus that stretches the muscle

stretch reflex

Boxes used for box jumps and depth jumps must be ____ and should have a _____ top

sturdy; nonslip

what is an important consideration rather than looking at strength for lower body plyometrics?

technique

what happens if the amortization phase is too long?

the potentiating ability of stretch reflex is negated, and stored elastic energy is dissipated as heat

what is the Neurophysiological Model of Plyometric Exercise?

this model involves potentiation of the concentric muscle action by use of the stretch reflex

what is the amortization phase of the SSC?

type 1a afferent nerves synapse with alpha motor neurons and transmit signals to agonist muscle group

how is speed a safety consideration?

want to be around 60%, 5 reps in 5 seconds

can aerobic exercise negatively effect power production?

yes, therefore perform plyometric exercise before aerobic exercise