PLYOMETRICS

Mr. J. N. Sravana Kumar,

Academic In-charge,
Department of Physiotherapy, NIMS.

The term plyometrics was coined by an American track & field coach Fred Wilt.
Plyo come from the Greek word plythein, which means to increase. Plio is the Greek
word for more, and metric literally means to measure. Before Wilt coined the term,
plyometrics was referred to as “Jump Training”.

Definition: Plyometrics is quick, powerful movement involving pre-stretching the

muscle and activating the stretch shortening cycle to produce a subsequently
stronger concentric contraction.

Purpose: The Main Purpose of Plyometric training is to heighten the excitability of

the nervous system for improved reactive ability of the of the neuromuscular
system

Goal: The goal of Plyometric training is to decrease the amount of time required
between the yielding eccentric muscle contraction and the initiation of the
overcoming concentric contraction. The coupling of this eccentric-concentric muscle
contraction is known “stretch-shortening cycle”. The stretch shortening cycle is
based on “mechanical & neurological components “of the neuromuscular system.

Mechanical Components:
The mechanical components can be divided in to contractile elements & non-
contractile elements.

Contractile Elements: The contractile elements (CC) are the myofibrils. The
myofibrils contain the sarcomeres: the contractile element of the muscle. Muscle is
the only structure in the body that actively shortens or lengenthens to cause motion.
The contractile elements of the muscular system control the non-contractile elements.
Non-contractile Elements: The non-contractile elements include the muscle’s
tendons and the connective tissue including surrounding the muscle and it’s fibers
.The noncontractile elements are divided according to their arrangement and include a
series elastic component (SEC) and a parallel elastic component (PEC). The tendons,
sheath, and sarcolemma are the primary structures that make up the SEC, and the
muscles connective tissue composes the PEC.

Interaction of the series elastic component, parallel elastic component, and

contractile component:
When a muscle actively shortens, the component responsible for the muscles ability to
move the extremity or resist a force is the CC. As the muscle continues to shorten, a
stretch is applied to the SEC.
When a muscle actively lengenthens as in an eccentric activity, the components
responsible for producing the force are the CC, SEC and PEC. The SEC and PEC
offer resistance to movement as the muscle is elongated. The contractile component
controls the speed and quality of movement. When a muscle elongates, the
contribution of the passive component force makes it unnecessary for the active
component to produce the same total force as was produced during the shortening
activity.

Neurological Components:
Muscle spindles and Golgi tendon organs are the neurological components involved
in the Stretch-shortening cycle.

PLYOMETRIC EXERCISE PHASES

 ECCENTRIC PHASE
 CONCENTRIC PHASE
 AMORTIZATION PHASE

ECCENTRIC PHASE

 Muscle responds better to rapid stretch

 Rate of stretch is more important than amount of stretch
 Best results: When eccentric phase is performed quickly and through a partial
ROM

CONCENTRIC PHASE

 It is the result of combined eccentric & amortization phase.

 It is the outcome phase
 Accurate technique leads to increased force production with great speed.

AMORTIZATION PHASE

 The amortization phase is defined as the amount of time it takes to move from
eccentric to concentric motion.
  The amortization phase is the transition phase.
 The quicker the transition from eccentric to concentric activity, the more
forceful the movement will be.

PRE-PLYOMETRIC CONSIDERATIONS

AGGJHJ
STRENGTH

 Establish an adequate strength base

 Greater force production

Lower body criteria

 Squat 1.5 - 2.5 x Body weight 5 squats in 5 seconds at 60% BW speed.

Upper body criteria

 can perform 5 clap push-ups

 can bench press body weight (large person)
 can bench press 1.5 x body weight (small person) 5 reps of bench press in 5
seconds at 60% BW speed

FLEXIBILITY

Greater flexibility permits a greater lengthening of the muscle. A greater lengthening

provides for a better eccentric phase that will lead to better concentric
activity.
STABILITY

The athlete must have agility, balance & co-ordination, to control the rapid and
forceful movements in plyometrics.

STABILITY TESTING

 Single leg stance-30 sec

-Eyes open
-Eyes closed
 Single leg 25% squat-30 sec
-Eyes open
-Eyes closed
 Single leg 50% squat-30 sec
-Eyes open
-Eyes closed
PLYOMETRIC PROGRAM DESIGN

A plyometric program is designed to improve the patient’s overall co-ordination,

efficiency, speed, and power output in preparation for sport participation. A number of
variables are used to provide a plyometric exercise progression: intensity, volume,
recovery, and frequency.

INTENSITY

It is the degree, extent, or magnitude of effort applied during an exercise or activity

 Strengthening = amount of weight used
 Flexibility = force applied to the stretch
 Proprioception = It is the complexity of agility balance of coordination activity

VOLUME & IT’S MEASUREMT

Volume is total quantity of work performed during one session

LOWER LIMB

JUMPING ACTIVITIES = Total number of foot contacts

BOUNDING = Distance covered

UPPER LIMB

MEDICINE BALL = total number of repetitions /sets

RECOVERY

Recovery: Rest time between sets

Endurance training = less time between sets
Rest time = 10-15 Seconds
Power = Long rest times
Rest time = 25-50 Seconds

FREQUENCY

 It is the number of times that an exercise session is performed during a

training cycle.
 48-72 hours of rest is necessary for plyometric training.
 GUIDELINES

 Specific to individual goal of the athlete.

 Quality of work is more important than the quantity of work.
 The greater the exercise intensity level ,the greater the recovery time.
 The plyometric training should be progressive in nature. The volume & intensity
can be modified in several ways:
a. Increase the number of exercises
b. Increase the number of repetitions & sets
c. Decrease the rest period between sets of exercise
 Dynamic testing of the individual on a regular basis will provide
important progression & motivational feedback

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