Chapter 18
Guidelines for developing a combined resistance training and plyometric program
-Combine LE resistance training with UE plyo and vice versa -Some athlete may benefit from complex training (Combo of high intensity resistance training followed by plyo) -Traditional resistance training may be combined with plyo movements to further enhance gains in muscular power, but only for athletes who have previously participated in high-intensity plyo training (i.e. squat jump with 30% of 1RM)
When doing a depth jump to second box, how far apart should the boxes be? Why?
-Depends on the experience and ability of the athlete -Greater distance between boxes --> higher intensity of the jump -Start with the boxes being 24 inches apart
Standing Jumps include:
-Double and single-leg vertical jump -Jump over barrier -Standing long jump
multiple Hops and jumps include:
-Double leg hop -Double-leg zigzag hop -single-leg hop -Front barrier hop -lateral barrier hop -4-hurdle drill
Pike Jump -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: High -Direction of jump: Vertical -Starting position: Comfortable, upright stance with feet shoulder-width apart -Arm action: Double-arm -Preparatory mvmnt: Countermovement -Upward movement: Explosively jump up. Keep legs straight and together, try to lift them to the front and try to touch the toes with the hands -Downward movement: Land in the starting position and immediately repeat
Depth jump -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: High -Direction of jump: vertical -Equipment: plyo box 12-42 inches -Starting position: comfortable upright stance with feet shoulder-width apart on the box; toes should be near edge of box -Arm action: DA -Preparatory mvmnt: step from the box -Downward movement: Land w/ both feet -Upward movement: upon landing, immediately jump up as high as possible
Single-Leg Hop -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Higher -Direction of jump: Horizontal and vertical -Starting position:Comfortable upright stance on one foot. Nonjumping leg is stationary with knee flexed during the exrcise -Arm action: DA -Preparatory mvmnt: Countermovement -Upward movement:Explosively jump forward using both arms to assist -Downward movement: Land in stating positions and immediately repeat the hop with the same leg
Lateral push-off -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Low -Direction of jump: Vertical -Equipment: Plyo box 6-18 inches high -Starting position: Stand to one side of the box with one foot on the ground and one foot on the box. The inside of the foot on the box should be near the box's closest edge. -Arm action: DA -Preparatory mvmnt: None -Upward movement: Jump up using the foot on the box to push off -Downward movement:Land with the same foot on the box; this foot should land just before the ground foot. Immediately repeat the movement
Squat jump -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Low -Direction of jump: Vertical -Starting position: Squat position (thighs slightly above parallel with ground); feet shoulder-width apart; interlocked fingers and hands behind head -Arm action: None -Preparatory mvmnt: None -Upward movement: Explosively jump up to a max height -Downward movement: Land in the squat position and immediately repeat
Skip -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Low -Direction of jump: horizontal and vertical -Starting position: one leg lift ~90 degrees hip and knee flexion -Arm action: reciprocal (opposite arm and leg) -Preparatory mvmnt: begin with a countermovement on one leg -Upward movement: jump up and forward on one leg. The opposite leg should remain in the starting flexed position until landing -Downward movement: Land in the starting position on the same leg. Immediately repeat skip on opposite leg
Two-hand side-to-side throw -Intensity -Direction of throw -Equipment -Starting position -Preparatory mvmnt -Arm action
-Intensity: Low -Direction of throw: forward and diagonal -Equipment:medicine or plyo ball 2-8# & a rebounder or partner -Starting position: comfortable, upright standing position with feet shoulder-width apart facing the rebounder or parter 10 feet away; raise the ball in both hands to a position over one shoulder with the elbows flexed -Preparatory mvmnt: countermovement (For throws, this means cocking the arms aka moving the arms slightly backward before the actual throw) -Arm action: Using both arms, throw the ball by extending the elbows. When catching, catch over the opposite shoulder and immediately repeat the throw
Drop freeze -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Medium -Direction of jump: Vertical -Equipment: 12-42 inches (can start higher since your going off, not jumping on) -Starting position: Get into a comfortable upright stance with feet shoulder-width apart on the box; toes should be near edge of box -Arm action: n/a -Preparatory mvmnt: *step from the box* -Upward movement: *N/A* -Downward movement: land on the floor with both feet, quickly absorbing the impact upon landing Step back on to the box and repeat
Side-to-side push-off -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Medium -Direction of jump: Vertical -Equipment: Plyo box 6-18 inches high -Starting position: Stand to one side of the box with one foot on the ground and one foot on the box. The inside of the foot on the box should be near the box's closest edge. -Arm action: DA -Preparatory mvmnt: None -Upward movement: Jump up and over the box using the foot on the box to push off -Downward movement:Land with the opposite foot on the opposite side of the top of the box; this foot should land just before the ground foot. Immediately repeat the movement to the opposite side
Lateral box jump -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Medium -Direction of jump: Vertical and slightly horizontal -Equipment: Plyo box 6-42 inches high -Starting position: Stand to one side of the box ; get into a comfortable position with feet shoulder-width apart -Arm action: DA -Preparatory mvmnt: Begin with a countermovement -Upward movement: Jump onto the top of the box using both legs -Downward movement: Land on both feet in a half-squat position, step down from the box, and repeat in the opposite direction
Depth push-up -Intensity -Direction of movement -Equipment -Starting position -Preparatory mvmnt -Downward movement -Upward movement
-Intensity: Medium -Direction of movement: vertical -Equipment: medicine or plyo ball 5-8# (needs to be able to hold weight and is big enough for hands) -Starting position: push-up position with hands on medicine ball and elbows extended -Preparatory mvmnt: None -Downward movement: Quickly remove hands from ball and drop down. Contact the ground with the hands slightly wider than shoulder-width apart and elbows flexed slightly. Chest should almost touch med ball by letting elbows flex. -Upward movement: Immediately and explosively push up by fully extending the elbows. quickly place the palms on the medicine ball and repeat.
Chest Pass -Intensity -Direction of throw -Equipment -Starting position -Preparatory mvmnt -Arm action
-Intensity: low -Direction of throw: forward -Equipment: medicine or plyo ball 2-8# & a rebounder or partner -Starting position: comfortable, upright standing position with feet shoulder-width apart facing the rebounder or parter 10 feet away; ball to Chest level with elbows flexed -Preparatory mvmnt: countermovement (For throws, this means cocking the arms aka moving the arms slightly backward before the actual throw) -Arm movement: using both arms, throw the ball by extending the elbows. when the ball is returned, catch it, return to starting position, and repeat movement
Side skip -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: medium -Direction of jump: lateral and vertical -Starting position:One leg lifted to ~90 degrees hip/knee flexion -Arm action: Reciprocal -Preparatory mvmnt: countermovement on one leg -Upward movement: jump up and laterally with one leg. opposite leg should remain in the starting flexed position until landing -Downward movement: land in starting position on same leg. immediately repeat the skip with the opposite leg
45 degree sit-up -Intensity -Equipment -Starting position -Preparatory mvmnt -Downward action
-Intensity: medium -Equipment: medicine or plyo ball 2-8# and a partner -Starting position: Sit down on ground with trunk 45 degree ankle. Partner should be in front with med ball -Preparatory mvmnt: The partner throws the ball to the athlete's outstretched hands -Downward action: Catch using both arms, *allow minimal trunk extension,* and immediately retune the ball to the partner
For drills that use boxes such as depth jumps or box drills, what is the size of the box dependent on?
-Size of the athlete -Landing surface -Goals of the program
Examples of jumps in place include
-Two foot ankle hop -Single leg ankle hop -Squat jump -Jump and reach -Double leg tuck jump -Single leg tuck jump -Split squat jump -Cycled split squat jump
Important things to keep in mind during a depth jump
-Upon landing, emphasis should be on jumping up, minimizing horizontal movement -Time on the ground should be kept to a minimum -When stepping from the box, step straight out. (Do not jump up or lower COG as you step down, as these adjustments will change the height from which the exercise is performed)
Proper plyometric landing? what do we want to avoid?
-When viewed from the side: shoulders should be in line with/over the knees, which helps place COG over body's BOS -Front view: Knees over toes, no more -Avoid excessive valgus --> increases injury risk
What are the types of upper body plyo throws?
-chest pass -two hand overhead throw -two hand side to side throw -SA throw -power drop
Exercises for the trunk may be performed plyometrically with what modifications?
-decrease ROM and time to perform exercise (this is allowing the agonists to be potentiated to stimulate stretch reflex possibly)
Athletes over 220 should avoid:
-high-volume, high-intensity plyometrics exercises and -depth jumps from heights greater than 18 in
What risk factors may increase risk of injury during plyometrics?
-improper technique -improper progression of lead up drills -inappropriate volume or intensity for the phase of training -insufficient base of strength, speed, and balance -immaturity (psychologically and physically) -inadequate warm-up -poor shoes or surface -lack of skill
Types of lower body plyometric drills include:
-jumps in place -box drills -standing jumps -multiple hops and jumps -bounds -depth jumps
Dynamic values increases the risk for:
-knee injuries of all types including: -ACL rupture or tear -PF Pain
Plyometric drills for upper body include:
-medicine ball throws and catches -several types of pushups
What are the benefits of young athletes partaking in regular participation in an appropriately designed plyometric training program?
-muscular power adaptations -bone strength adaptations -preparations for the demands of sport practice and competition by enhancing neuromuscular control and performance
What factors affect plyometric intensity? How?
-primarily by the drill that is performed -points of contact (less points of contact = more intense) -speed (> speed, > intensity) -height of the drill (higher the body's COG, the greater the force the landing) -body weight (> weight, > intensitY)
How can one increase the intensity of the front or lateral barrier hop?
-progressively increase the height of the carrier (i.e. cone to hurdle) -performing hops with SL
Bounds include:
-skip -power skip -backwards skip -side skip -single arm alternate leg bound -double arm alternate leg bound
What must be included in the plyometric prescription to create a sound program ?
1. Mode 2. Intensity 3. Frequency 4. Volume 5. Recovery 6. Program Length 7. Progression 8. Warm-upxt
Using SEC, what happens during mechanical model of plyometric exercise?
1. When the MT unit is stretched, as in eccentric muscle action, the SEC acts as a spring and is lengthened ; as it lengthens, elastic energy is stored 2. If a concentric muscle action happens 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 tendon to their unstretched configuration
Athletes who weight more than ____ lbs may be at an increase risk for injury when performing plyo exercises. Why?
220; greater weight --> greater compressive force on the joints during plyo exercises predisposing the joints to injury
Trunk plyo drills include:
45 degree sit up
What is the optimal recovery time suggested btwn plyometric training sessions?
48-72 hours
Boxes should range in height from __ to __ inches. Boxes should have landing surfaces of at least __ by __ inches.
6-42 inches (1/2 a foot to almost 4 feet high) 18 by 24 inches (basically up to 2 feet)
More important than previous recommendations that an athlete's 1RM squat should be 1.5 times his or her body weight at least is what, for plyo?
A more important consideration than strength is proper technique (proper alignment and movement mechanics)
What is the relationship between intensity and volume?
As intensity increases, volume should decrease
Plyometric and aerobic exercise: what do you perform first if a sport requires training for both? Why?
Because aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training.
What do box drills intensify?
Box drills increase the intensity of multiples hops and jumps by using a box.
cycled split squat jump -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
Do not long too deep as the SSC may not be able to effectively contribute to subsequent jumps
How does the double-leg hop differ from the standing long jump?
Double-leg hop is grouped in the "multiple hops and jumps" and involves two jumps vs. the standing long jump is just one jump and is purely horizontal
How can intensity of plyo throws be increased?
Increased weight of the ball. Start with two # then increase from there
How can box drills have intensity increased?
Increasing the height of the boxf
These are proprioceptive organs that are sensitive to the rate and magnitude of a stretch; when a quick stretch is detected, muscular activity reflexively increases
Muscle spindles
This is a change in the force-velocity characteristics of the muscle's contractile components caused by stretch
Potentiation
Front barrier hop -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
TWO barriers (hence why this is in the multiple hops and jumps section)
Of the mechanical model of plyometric exercise Many elements, what is the workhorse of plyometric exercise?
The series elastic component (SEC)
What happens if the concentric muscle action doesn't happen immediately after the eccentric action during the mechanical model of plyometric exercise? Or if the eccentric phase is too long or requires too great a motion about the given joint?
The stored energy dissipates and is lost as heat
Plyo Balance Tests and time to hold for
The three tests are as follows in order from easy to hard: -standing DL -Standing SL -quarter squat DL -quarter squat SL -half squat DL -half squat SL hold for 30s regardless of which test i.e. a beginner would do the standing SL without falling , experienced athlete would do SL Hal squat for 30 without falling
What is the goal of a bound?
To cover as great a distance as possible during each stride
What is the emphasis during the jump and reach?
Vertical height with minimal delay between jumps
How is volume for bounded typically measured? What is an alternative measurement?
Volume is typically measured by distance, but can be measured by # of reps
What phase of the SCC is most crucial in allowing greater power production?
amortization or transition phase
Lateral barrier hop -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
going back and forth over the barrier
Bounding drills involve exaggerated movements with greater __________ speed than other drills
horizontal
Standing jumps emphasize what components of jumping?
horizontal or vertical components
The stretch reflex is the body's __________ response to an __________ stimulus that stretches the muscles.
involuntary; external
Multiple hops and jumps involve repeated movement and may be viewed as a combination of what?
jumps in place and standing jumps
The specific warm-up for plyometric training should consist of: _____-intensity, ________ movements.
low; dynamic
How can the intensity of the DL zigzag hop be increased?
performing SL
The amount of stress that is placed on the involved muscles, connective tissues, and joints
plyometric intensity
This is defined as the number of reps and sets performed during a given training session
plyometric volume
The neurophysiological model involves the ____________ of the concentric muscle action by use of the _______ reflex.
potentiation ; stretch
Plyometric exercise is a quick, ________ movement using a pre-stretch, or __________________, that involves the ______-___________ cycle.
powerful; countermovement; stretch-shortening
When designing a program for a master's athlete, what should the strength coach consider?
pre-existing ortho condition, such as OA, or previous surgery to a joint because certain exercises will be contraindicated such as -depth jumps -SL plyo exercises
This is the systematic increase in training frequency, volume, and intensity in various combinations
progressive overload
What is an important part of lower body plyo technique that must be taught?
proper landing technique
The time of recovery between sets is determined by what? What is it specific to?
proper work-to-rest ratio (ie.. 1:5, 1:10); it is specific to the volume and type of drill being performed i.e. depth jumps may require 2-3 min between sets (5-10 sec between reps)
What has the highest stretch rate: a static squat jump, a countermovement jump, an approach jump with several steps?
the approach jump uses the quickest, most forceful eccentric phase; the increase rate of stretch during the eccentric phase allows the highest increase in vertical jump height
The mode of plyometric training is determined by what?
the body region performing the given exercise (i.e. modes: upper Body plyo , lower body plyo, trunk plyo)
Lower body plyometric volume is typically expressed as:
the number of foot contacts (each time a foot, or the feet together, contact a surface), but may also be expressed as distance as with bounding
Upper body plyometric volume is typically expressed as:
the number of throws or catches
During the neurophysiological model of plyo, if the concentric muscle action doesn't happen immediately after the stretch (or if there is too long a time btwn stretch and concentric or if the movement is over too large a range), what happens?
the potentiating ability of the stretch reflex is negated
What is the purpose of plyometric exercise?
to increase the power of subsequent movements by using both: -the natural elastic components of muscle and tendon and -the stretch reflex
True or false: when the upper body is at max height during the upward movement of a depth push-up, the hands should be higher than the medicine ball
true
True or false: with jumps in place, there are various repetitions one after another
true whereas with standing jumps there are recovery times between jumps
T or F: plyo has been repeatedly shown to decrease an athlete's risk of injury during practices and games
true - it has not been shown to cause injuries
True or false: it is beneficial to perform plyometric exercise throughout the training cycle (macrocycle)
true, but for those sports requiring, quick powerful movements
True or false: a plyometric program should be designed according to the same guidelines as outlined for adult athletes
true, however there are some changes -the program should include no more than 5 low-to-mod intensity exercises -volume should be low -recovery time 3-4 days
True or false: research supports that idea that the stretch reflex is not sufficiently involved in many trunk exercise to potential muscle activity
truen
Appropriate plyometric volumes
unit is: contacts per session; range of 20 for each
As muscle spindles are stretched, they send a signal to the _______ root of the spinal cord via Type ____ afferent nerve fibers
ventral; 1a
Jumps in place emphasize the ________ component of jumping and are performed repeatedly, *with or without* rest in between.
vertical; without
Double-leg jump to box
*Height of the box is higher than with the push-off box drills
Jump and reach -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
-Intensity: Low -Direction of jump: vertical (there should be little horizontal or lateral movement) -Starting position:Comfortable, upright stance with feet shoulder-width apart -Arm action: DA with reach at top of jump -Preparatory mvmnt: countermovement -Upward movement: explosively jump up and reach for object or target -Downward movement: land in starting position and immediately repeat jump
Box drills include:
-SL Push-off -Alternate leg push-off -Lateral Push-off -Side-to-Side Push-off -Double and single leg jump to box -Squat box jump -Lateral box jump -Drop freeze
Examples of bounding drills
-SL or DL bounds -Alternate-leg bounds
What do depth jumps use to increase exercise intensity?
-athlete's weight and -gravity
Examples of jumps in place
-squat jump -tuck jump
What happens if the amortization phase lasts too long?
-the energy stored during the eccentric phase will be dissipated as heat -the stretch reflex will not increase muscle activity during the concentric phase
Examples of standing jumps
-vertical jump -jumps over barriers
What type of lower body plyo drill is drop freeze considereD?
Box drill
Proper footwear for plyo
-good ankle and foot support -good lateral stability -wide, nonslip sole
What is an important consideration to remember during complex training?
Adequate recovery between high-intensity and plyo is needed
What should the landing surface be for plyo? Why?
Grass, suspended floor, or a rubber mat because they all possess adequate shock-absorbing properties.
Sample schedule for integrating resistance training and plyometrics
Just look at plyo , then you can assume what resistance would be from that
Difference between power skip and regular skip?
With a power skip, during the upward movement you are moving the flexed, non jumping leg up and into greater hip and knee flexion while jumping.
How does the depth jump with lateral movement differ from most depth jumps?
You aren't jumping upon landing, but rather sprinting either left or right
Single-Leg Tuck Jump -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
You're pulling the knee of the jumping leg toward the chest
What is the goal of the standing long jump?
achieving maximal HORIZONTAL distance
Phase one of the SSC involves preloading the ______ muscle group(s)
agonist
For plyometrics, what is contraindicated in pre-pubescent children and why?
depth jumps and other high-intensity lower body drills because the epiphyseal plates of bones have yet to close. While the growth plates are open, highly intense activity and injury may cause them to close prematurely resulting in a limb length discrepancy
What is a type of plyo push up?
depth push up
Bounding drills normally cover what distance?
distances > 98 ft (30 m)
Boys and girls should have ________ maturity to accept and follow directions and should be able to appreciate the benefits and concerns of plyometric training.
emotional
A bound is an _______________ of the __________ gait
exaggeration of the running gait
Plyometric exercise refers to those activities that enable a muscle to reach maximal ______ in the shortest possible time.
force
High or low intensity for skipping?
low
Rather than concentrating on frequency, authors suggest relying more on what between plyometric sessions?
recovery time
Plyometric warm-up drills
straight leg jogging would be more hip flexion, but not a lot of knee flexion
Increased production of power due to plyometric training is best explained by what two models?
the mechanical and neurophysiological models of plyometric exercise
When testing balance for plyo, what surface should it be done on?
the surface used in the plyo drills
What is the amortization phase? What is it aka?
the time between concentric and eccentric phase aka transition phase
When's the amortization phase of the a jump in place?
the time between jumps
Neurophysiologcially, what happens during the amortization/transition phase?
the type 1a afferent nerve fibers synapse with the alpha motor neutrons in the ventral root of the spinal cord, which is why there is a delay between the concentric and eccentric actions
True or false: all depth jumps are considered high level of intensity
true
True or false: depth jumps may involve one or both legs
true
An example of a multiple jump
zigzag hop
Depth jumps include:
-depth jump -depth jump to second box -squat depth jump -depth jump with lateral movement -depth jump with standing long jumo -depth jump to 180 degree turn -SL Depth jump
which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout? a. 1:5 b. 1:4 c. 1:3 d. 1:2
1:5
How might a plyometric training program help endurance athletes such as runners or cyclers?
it allows the muscles to produce more force with less energy
Power drop -Intensity -Direction of throw -Equipment -Starting position -Preparatory mvmnt -Arm action
-Intensity: High -Direction of throw: upward -Equipment: medicine or plyo ball 2-8#, partner, 12-42 inch box -Starting position: lie supine on the ground with elbows extended and both shoulders in 90 degrees flexion; head near base of box. Partner should be on the box with the medicine ball held above the athlete's arms -Preparatory mvmnt: none -Arm action: When the partner drops the ball, catch it using both arms and immediately throw the ball backup to the partner
4-Hurdle Drill -Intensity -Direction of jump -Equipment -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
***Starting position is stance on the RLE There is only one foot that is doing the jumping work this is not an agility drill
Backward skip -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
*DA, not reciprocal arms
Power skip -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
*DA, not reciprocal arms
What sports might upper Body plyometrics be useful for?
-baseball, softball, tennis, golf, throws in track and field
Typical frequency for plyometric training and what is it dependent on ?
1-3 sessions per week based on: -athlete's training status with plyometrics -the sport -time of year
What happens during the neurophysiological model of plyometric exercise?
1. During plyo, ms spindles are stimulated by rapid stretch --> reflexive muscle action 2. This response potentiates/increases the activity in the AGONIST muscles --> concentric action happens increasing the force the muscle produces
For most standing box drills, what must ceiling height be?
3-4 meters (9.8-13.1 ft)
The stretch-shortening cycle employs the energy storage capabilities of the ___ and stimulation of the _____ reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time
SEC; stretch
What must the strength coach analyze in the needs analysis for plyometric training?
Same as in resistance training -the training status -the individual sport requirements -the positions within the sport
True or false: it is okay to perform drills for a given body area two days in succession
false - need adequate recovery time because max efforts are involved here
True or false: during the 45 degree sit up trunk plyometric drill, the force used to return the ball to the partner should come predominantly from the arms
false - predominantly from the abdominal muscles
True or false: a mini-trampoline is an effective surface for plyo training of uninjured athletes
false, not effective for plyo training because the amortization phase is extended while the athlete is on the elastic surface however may be good for an intro to plyo training esp after rehabbing after an injury
True or false: an athlete with spinal dysfunction, such as vertebral disc dysfunction or compression, is contraindicated from participating in plyo
false- but should use caution when beginning a plyo training program (same with athletes with a hx of muscle strains or pathological joint laxity)
True or false: it is contraindicated for prepubescent children to partake in plyometric training
false- under proper supervision and with an appropriate program, prepubescent and adolescent children may perform plyo.
When used correctly, plyometric training has consistently been shown to improve the production of muscle _____ and ______.
force and power
Standing jumps are _________ efforts *with or without* recovery between reps?
maximal; with
True or false: excessively thick exercise mats 6 inches or more are not suggested for plyo training, why or why not
true, because it may extend the amortization and thus not allow efficient use of the stretch reflex
Split squat jump -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
*SAME LEG FORWARD ON DOWNWARD MOVEMENT* switch front legs after completing a full set
Single-arm throw -Intensity -Direction of throw -Equipment -Starting position -Preparatory mvmnt -Arm action
*Weight is lighter as this is a single arm activity
High or low intensity for depth jumps?
high
Plyometric exercise programs for children should be used to develop _____________ _______ and the ___________ skills that will carry over to safer participation in sport and athletics, both during childhood and as they advance to higher levels of competition.
neuromuscular control; anaerobic
The major goal of plyometric training is to rapidly apply force to provide an __________ to the _______ muscles
overload; agonist
How can you make the DL zigzag hop less intense?
put the hurdles in a straight line and hope over one hurdle at a time
The ____ of MT stretch is vital to plyometric exercise
rate (high stretch rate --> greater muscle recruitment)
Double-leg vertical jump -Intensity -Direction of jump -Starting position -Arm action -Preparatory mvmnt -Upward movement -Downward movement
same as a jump and reach but you are allowing time to recovery between jumps for this
For depth jumps, the athlete assumes the position on the box, _____ ___, lands, and ______________ jumps vertically, horizontally, or on to another box.
steps off; immediately
How can intensity of the depth push up be increased?
Increase the size of the medicine ball. Start with 5 then go from there.
Why are depth jumps limited in the height that they can be jumped from?
Jumping from a higher height than recommended increases the possibility of injury and the amount of force to overcome is so great that the amortization phase is extended and thus the purpose of the exercise is defeated
Recommended height for depth jumps
Ranges from 16-42 inches (more than a foot to slightly under 4 feet), with 30-32 inches being the norm 18 inches or less if athlete is 220# or more
Ideal program length for plyometric training
Research doesn't provide an optimal plyometric training program length, but most programs range from 6-10 weeks, although vertical jump height improves as quickly as 4 weeks
This is the basis of plyometric exericise
Stretch-shortening cycle
What makes up the majority of the SEC?
Tendons (includes SOME muscular components)
Which model contributed most to plyometric exercise: Neurophysiological or mechanical?
The degree to which each model contributes remains unclear. It is likely that both contribute to the increased production of force
