NASM CH 11: Plyometric (Reactive) Training Concepts

The speed of muscular exertion is limited by ___________

Neuromuscular coordination

Muscle actions for plyometric training

Eccentric Isometric Concentric

What are the sets and reps recommended for a phase 1 plyometric training program?

1-3 sets and 5-8 reps

Different ranges of motion for plyometric trianing

Full Partial

Proper training surfaces for plyometric exercise

Grass field Basketball court Tartan track surface Rubber track surface

Variables to assess for plyometric training

Plane of motion Range of motion Type of resistance Type of implements Muscle action Speed of motion Duration Frequency Amplitude of movement

Concepts to assess when choosing plyometric training

Safe Done with supporting shoes Performed on a proper training surface Performed with proper supervision Progressive

Different planes of motion for plyometric training

Sagittal Frontal Transverse

Rate of force production

Ability of muscles to exert maximal force output in a minimal amount of time

What are the recommended tempos and rest time fr phase 5 plyometric training?

As fast as possible Rest for 0-60s

What are the temp and rest times recommended for a phase 1 plyometric training program?

Controlled (hld stabilization position for 3-5 seconds) 0-90s rest

Goals of plyometric power exercises

Improving the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimal force production by using the entire muscle action spectrum Exercises are performed as fast and explosively as possible

What is plyometric training also known as?

Jump or reactive training

What happens during a prolonged amortization phase?

Less than optimal neuromuscular efficiency from a loss of elastic potential energy A rapid switch from an eccentric loading to a concentric contraction leads to a more powerful response

Type of resistance for plyometric training

MB Power ball

What are the recommended tempo and rest period for phase 2-4 plyometric training

Medium (repeaitng tempo) 0-60s rest

During the butt kick exercise, a personal trainer notices a client arches his low back at the height of the jump. Which of the following muscle groups is most likely tight?

Quads

Which of the following is a alternative name for plyometric training?

Reactive training

Reactive training

Refers to the reaction stimulus clients encounter during plyometric training, which is the ground surface in this case

What happens in the amortization phase?

Sometimes referred to as transition phase or electromechanical delay between the eccentric and concentric phases The muscle must switch from overcoming force to imparting force in the intended direction

Sample plyometric strength exercises

Squat jump Tuck jump Butt kick Power step-up

Sample exercises for plyometric stabilization

Squat jump with stabilization Box jump=up with stabilization Box jump-down with stabilization Multiplanar jump with stabilization

Levels of plyometric training

Stabilization Strength Power

Type of implements for plyometric training

Tape Cones Boxes

Firing frequency

The number of activation signals sent to a single motor unit in 1 second. AKA rate coding

What happens in the eccentric phase?

The phase increases muscle spindle activity by prestretching the muscle before activation. Potential energy is store in the elastic components of the muscle during the loading phase much like stretching a rubber band

Sample plyometric power exercises

Ice skaters/skater jumps Single-leg power step-up Proprioceptive plyometrics

How many different plyometric exercises should be put in a phase 1 training program?

0-2

What is the recommended number of exercises in phase 5 plyometric training?

0-2 May not be necesesary due to the resistance training portion of this phase of training

What is the recommended number of exercises in a phase 2-4 plyometric training program?

0-4 exercises

Tuck jump plyometric strength exercise

1. Stand with feet shoulders-width apart and pointed straight ahead. Movement 2. Squat slightly as if sitting in a chair. 3. Jump up, bringing both knees toward the chest. Attempt to have the thighs parallel with the ground. 4. Land softly, maintaining optimal alignment on landing keeping the feet, knees, and hips pointed straight ahead. 5. 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. 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

What are the recommended number of sets and reps for phase 5 plyometric training?

2-3 sets 8-12 reps

What are the recommended number of sets and reps for phase 2-4 plyometric training programs?

2-3 sets with 8-10 reps

How long should a client hold the landing position in a squat jump with stabilization exercise?

3-5s

Goals of plyometric stabilization exercises

Designed to establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency. When an individual lands during these exercises, he or she should hold the landing position (or stabilize) for 3-5s. During this time, individuals should make any adjustments necessary to correct faulty postures before repeating the exercise

Progressive methods for plyometric exercise slection

Easy to hard Simple to complex Known to unknown Stable to unstable Body weight to loaded Activity-specific

Muscle action spectrum

Eccentric deceleration Isometric stabilization Concentric acceleration

Three phases of plyometric exercise

Eccentric/loading phase -> Amortization/transition phase -> Concentric/unloading phase

What happens during the concentric phase?

Enhanced muscular performance after the eccentric phase of muscle contraction Synonymous with releasing a rubber band after it was stretched

What is plyometric training?

Exercise that use explosive movements such as bounding, hopping, and jumping to develop muscular power A form of training in which the individual reacts to the ground surface in such a way that they develop larger than normal ground forces that can then be used to project the body with a greater velocity or speed of movement

Plyometric (reactive) training

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction Loading phase ("cocking"), described as an eccentric muscle action that dampens or slows the downward movement of the body (deceleration), followed immediately by an explosive concentric muscle contraction

In which phase of the OPT model would ice skaters be an appropriate exercise?

Phase 5

Ice skaters are an example of which type of exercise?

Plyometric-power

Which of the following involves the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movement?

Plyometric-power training

During which of the following are ptimal landing mechanics first established?

Plyometric-stabilization training

When perfomed as fast and as explosively as possible, ice skaters are categorized as which of the following?

Power

What exercise requires that the knees always stay in line with the toes during takeoff and landing components?

Power step-ups

Power step-up plyometric strength exercise

Preparation 1. 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 2. Forcefully push off of leg on top of box, pushing the ankles, knees, and hips into full extension. 3. Switch legs in the air, landing with the opposite foot on top of the box. 4. Repeat as instructed. Make sure the knees always stay in line with the toes throughout the jumping phases of takeoff and landing

Single-leg power step-up plyometric power exercise

Preparation 1. 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 2. Forcefully push off of leg on top of box, extending the ankles, knees, and hips and achieving maximal vertical height. 3. Land on same leg, keeping weight on the upper leg and maintaining optimal alignment. The opposite foot will return to the ground. 4. Repeat as instructed, jumping as high and as quickly as can be controlled. Client must be made aware that one foot will land on ht ebox and the other will continue to the ground so that the legs will be offset during the landing phase. Therefore, they must be mentally prepared to absorb the landing in this unique position

Box jump-up with stabilization

Preparation 1. Stand in front of a box or platform with feet shoulders-width apart and toes and knees pointed straight ahead. Movement 2. Squat slightly as if sitting in a chair. 3. Using arms, jump up and land on top of box, keeping toes pointed straight ahead and knees directly over the toes. Hold for 3 to 5 seconds. 4. Land softly with the ankles, knees, and hips flexed. Note: hips and knees will be flexed to a deeper level than the prior exercise. Do not let the client "stick" the landing with the legs straight. 5. Step off box and repeat as instructed. 6. As a progression, perform this drill by jumping laterally in the frontal plane to the top of the box. 7. As a progression from the frontal plane box jump-up, perform in the transverse plane, rotating 90 degrees in the air before landing. Adjust the height of the box to be consistent with the physical capabilities of the individual performing the exercise

Why is plyometric training important?

Provides the ability to train specific movement patterns in a biomechanically correct manner at a more functionally appropriate speed. This provides better functional strengthening of the muscles, tendons, and ligaments to meet the demands of everyday activities and sport

Box jump-down with stabilization

Preparation 1. Stand on a box or platform with feet shoulders-width apart and pointed straight ahead. Movement 2. 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. 3. Step back onto the box and repeat as instructed. 4. As a progression, perform in the frontal plane. 5. As a progression from the frontal plane box jump-down, perform in the transverse plane, rotating 90 degrees in the air before landing. Attempt to make sure the client steps off and drops off from the prescribed height when initially attempting this exercise. Jumping from the box presents different variables and levels of load or intensity of the exercise and can be 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

Proprioceptive plyometrics power plyometrics exercise

Preparation 1. Stand with feet shoulders-width apart and pointed straight ahead. Movement 2. 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. 3. Land softly, maintaining optimal alignment with short ground contact times. 4. Repeat as instructed, as quickly as can be controlled. If cones or hurdles are not availabe, you can also place tape on the floor in the form of an X and perform the exercise by jumping in different quadrants

Ice skaters plyometric power exercise

Preparation 1. Stand with feet shoulders-width apart and pointed straight ahead. Movement 2. Quickly push from side to side, landing on the opposite foot while maintaining optimal alignment during the side-to-side hopping movement. 3. Repeat as quickly as can be controlled for the prescribed repetitions or time interval. One can start by hopping side to side from one foot to the other as fast as ogress by adding a reach with the opposite hand to make it more integrated

Squat jump plyometric strength exdercise

Preparation 1. Stand with feet shoulders-width apart and pointed straight ahead. Movement 2. Squat slightly as if sitting in a chair. 3. Jump up, extending arms overhead. 4. Land softly, maintaining optimal alignment and repeat for the desired number of repetitions using a repetitive (medium) tempo. Make sure to land with the ankles, kenes, 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 repeptitive (medium) tempo

Multiplanar jump with stabilization

Preparation 1. Stand with feet shoulders-width apart and pointed straight ahead. Movement 2. Squat slightly as if sitting in a chair. 3. Jump forward (long jump) as far as can be controlled. 4. Land softly, maintaining flexion in the knees and hips, but do not collapse to the ground. Maintain optimal postural alignment and hold for 3 to 5 seconds. 5. Return to the start and repeat as instructed. 6. As a progression, perform in the frontal plane by jumping laterally to the side. 7. As a progression from the lateral jump, perform a transverse plane jump, rotating 90 degrees before landing.

Butt kick plyometric strength exercise

Preparation 1. Stand with feet shoulders-width apart and pointed straight ahead. Movement 2. Squat slightly as if sitting in a chair. 3. Jump up, bringing heels to gluteal muscles and avoiding arching of the lower back. 4. Land softly, maintaining optimal alignment, and repeat for the desired number of repetitions using a repetitive (medium) tempo. It is important that an individual has ample amounts of flexibility of the quadriceps to ensure proper execution. Tight quads may cause an individual to arch when the lower back when bringing the heels toward the gluteal muscles

Squat jump with stabilization

Preparation 1. Stand with feet shoulders-width apart and pointed straight ahead. Hips should be in a neutral position, and knees should be aligned over mid-foot with arms held at sides. Movement 2. Squat slightly as if sitting in a chair. 3. Jump up, extending arms overhead. 4. 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. 5. Repeat as instructed. 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 both at takeoff and landing

Goals from plyometric strength exercises

These are intended to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire movement system. The exercises are performed in a repetitive fashion with a short amount of time between each repetition Exercises involve more dynamic eccentric and concentric movement through a full range of motion. The specificity, speed, and neural demand may also be progressed at this level.

Ultimate goal of plyometric training

To decrease the reaction time of the muscle action spectrum, which is also results in increased speed of movement in the individual

Integrated performance paradigm

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)

What is the purpose of stretch-shortening cycles?

To produce the necessary force to change the direction of an object's center of mass efficiently

Clients must possess adequate ___________________________________ before performing any plyometric exercises

core strength, joint stability, ROM, and ability to balance efficiently