COLLEGE OF ARTS AND SCIENCES

PHYSICAL EDUCATION DEPARTMENT

PHED 214 SPORTS METRICS
COURSE MODULE COURSE UNIT WEEK
4 2 17

PLYOMETRIC and ISOMETRIC for Reaction Time and Leg Power

Week 17: Plyo and Iso for Reaction time and Leg Power

Strong muscles are one of the main things that we need in our body specially in our core area.
Because the core muscles are the most prominent part in our body and it is the most part that is so
hard to maintain.
The target of core strengthening exercises are the trunk and hips muscles. These areas have
significant functions in our body and keeping it maintained and stabilized is a general consensus in
helping us to reduce or prevent back pain, and keeping our body with onset injuries in the future.
This course will walk you through the different exercises that helps you strengthen your leg
muscles, and improve your reaction speed. And see the importance of having a stabilized group of
muscles and simple plyometrics exercises that helps you boost your leg power, and power of
response.

At the end of the course, the students are expected to accomplish the following:

1. Developed a simple plyometric and isometric routine that is focused on leg power burst and
reaction time.
2. Able to adopt different techniques in keeping the legs in good shape and condition
3. Demonstrate confidence in performing different skills needed for the task.

The World of Plyometrics and Isometrics

Plyometric training involves the usage of jumps, hops, bounds, and/or skips and should not be
confused with ballistic training. This form of training is governed by the stretch-shortening cycle,
otherwise known as the reversible action of muscles.

There are two plyometrics category these are:

a. Fast plyometric which consists of
different exercises that has fast
and explosive movements,
examples are:

b. Slow plyometric activities are specific in

improving a sporting performance. It is known to
be a good exercise to improve joints and tendons
condition and stiffness plus the added power
component.

Examples of
Isometric Exercises
Fast Plyometric Exercise

Directions
1. Create plyometric routine that focus on the following categories:
a. 6 exercises on jumps
b. 5 exercises for agility
c. 5 exercises reaction time
2. Perform each for 30 seconds with 20 seconds rest
3. Repeat the routine for 2 rounds.
4. Materials needed:
a. Music with moderate to fast tempo to set the mood and movement.
b. Exercise mat if available
c. Open space free from hazards.
d. Water and towel

Access to Canvas Learning Management System

Class attendance
Submission/compliance to Weekly Assessment Tasks
Examinations

OLFU page www.fatima.edu.ph/discover/mission-vision-core-values/

University Student Handbook

University Vision and Mission. Retrieved from

https://www.fatima.edu.ph/campus.php

https://www.exerciseregister.org/blog/post/core-stability-what-is-it-and-why-is-it-important/
https://southvanphysio.com/why-is-core-stability-important/
https://www.jennyhendersonpt.com/post/core-stability-vs-core-strength
https://blog.paleohacks.com/plyometric-exercises/#
https://fatchfitness.com/long-slow-vs-short-fast-stretch-shorten-cycle-plyometrics/
https://www.scienceforsport.com/plyometric-training-2/
https://www.epicertification.com/plyometric-training-stretch-shortening-cycle-ssc/