Ch.18 Program Design and Technique for Plyometric Training

series elastic component -- which tissue is involved? -- how does it contribute to force fo contraction?

-- While the SEC includes some muscular components, it is the *tendons* that constitute the majority of the SEC -- When the musculotendinous unit is stretched, as in an eccentric muscle action, the SEC acts as a spring and is lengthened; as it lengthens, elastic energy is stored. >>> If the muscle begins a concentric action immediately after the eccentric action, the stored energy is released, allowing the SEC to contribute to the total force production by naturally returning the muscles and tendons to their unstretched configuration >>> If the concentric action takes too long, the energy is lost as heat

Mechanical Model of Plyometric Exercise

-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production

PARAMETERS OF PLYOMETRIC DRILLS​ -- intensity -- frequency -- recover: work-rest ratio -- volume (beginner, intermediate, advanced)

Intensity - as intensity increases, volume should decrease​ Frequency - training sessions 1-3 times/week, rely on recovery time [48-72 hours between sessions]​ Recovery - work to rest ratio: 1:5 to 1:10; must think 'POWER TRAINING'​ Volume (foot contacts)- BEGINNER [80-100], INTERMEDIATE [100-120], ADVANCED [120-140]​ Program length - 6-10 WEEKS

Squat Jump -- intensity level?

Low

Neurophysiological Model of Plyometric Exercise -- which mechanism is involved? -- how does it contribute to force fo contraction?

This model involves *potentiation* (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex. *Stretch reflex*: is the body's involuntary response to an external stimulus that stretches the muscles *Muscle spindles* are proprioceptive organs that are sensitive to the rate and magnitude of a stretch; when a quick stretch is detected, muscular activity reflexively increases.>>> During plyometric exercises, the muscle spindles are stimulated by a rapid stretch, causing a reflexive muscle action. *This reflexive response potentiates, or increases, the activity in the agonist muscle, thereby increasing the force the muscle produces*

Single-Leg Vertical Jump -- intensity level -- how to perform

high

Pike Jump -- intensity level -- how to perform

high intensity, vertical jump, jul up with legs straight and together, try to lift them to the front and try to touch the toes with the hands

Single-leg Tuck Jump -- intensity level

high intensity, vertical jump, same as tuck jump with only one leg

Cycled Split Squat Jump -- intensity level -- how to perform

high intensity, vertical jump, start in lunge position, explosively jump up and when landing *land with opposite leg and repeat*

Two hand side to side throw -- intensity level -- how to perform

low

Jump and Reach -- intensity level?

low intensity, vertical jump, begins with countermovement, explode upward and reach for an object or target, land and repeat jump

Two-Foot Ankle Hop -- intensity level? -- how to perform

low intensity, vertical jump, land and immediately repeat

Double-leg Tuck Jump -- intensity level?

medium

Split Squat Jump -- intensity level?

medium intensity, vertical jump, start in lunge position, explosively jump up and *when landing land with same leg and repeat* Note: After completing a set, rest and switch front legs.

Double-Leg Hop -- intensity level -- how to perform -- how different from long jump?

medium, jump is vertical as well as horizontal