Plyometric Exercise

Plyometrics
To increase measurement
Plio = more
Metric = to measure
Stretch-shortening Cycle
Purpose:
Increase power of subsequent movements by
using the natural and elastic properties of the
muscle and tendon
Must understand:
Mechanics and physiology
Principles of program design
How to safely and effectively perform
exercises
Goal
INCREASE POWER
Mechanical model of plyometric exercise
Neurophysiological model of plyometric
exercise
Mechanical Model
Elastic energy in musculotendinous
components is increased with a rapid
stretch and then stored
Energy is released
Increased total force
Series Elastic Component
Tendon constitutes majority of the (SEC)
Spring like action from muscle
Not followed by concentric action
Energy is lost, dissipated as heat
Neurophysiological Model
Potentiation - Change is the force-velocity
characteristics of the muscles contractile
components caused by a stretch
Stretch reflex - involuntary response to
external stimulus
Muscle spindles
Sensitive to both rate and magnitude of stretch
When stretch is detected reflexitivity increases
Stretch-Shortening Cycle
Eccentric Contraction (Phase I)
Preloading of agonist
Elastic energy is stored
Muscle spindles are stimulated
Stretch sends signal to ventral root of spinal
cord via Type Ia afferent nerve
Phase II
Amortization - Time between eccentric and
concentric phases (transition)
Type Ia afferent nerves synapse with alpha motor
neurons in the ventral root of the spinal cord
Alpha motor neurons transmits signal to the agonist
muscle
Duration must be short to increase power
If phase is long energy is lost as heat
Phase III
Concentric Phase - Bodies response to
eccentric and amortization phases
Energy is used to increase force
Alpha motor neurons stimulate the agonist
muscle
Results in reflexive concentric muscle action
Plyometrics
Rate of stretch is vital
High stretch rate results in greater recruitment
Length
Speed
Three jump example
Standing jump
Countermovement jump
Approach jump
Performance jumps increase
Program Design
Mode
Intensity
Frequency
Duration
Recovery
Progression
Warm up period
Mode
Determined by body region performing the
given exercise
Lower body
Upper body
Lower-Body Plyometrics
Any athlete, any sport
Sports that require the athlete to produce a
maximal amount of force in a short amount of
time.
Movements
Horizontal
Vertical
Lateral/Multidirectional

Lower Body Exercises
Jumps in place
Standing jumps
Multiple hops and jumps
Bounds
Box drills
Depth jumps
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Upper-Body Plyometrics
Used for sports which must produce power
in throwing
Shot put
Pitching
Javelin
Throws, catches, push-ups
Trunk Plyometrics
Difficulty to produce a stretch reflex with
the trunk
Movements must be shorter and quicker to
allow stimulation and the use of stretch
reflex
Medicine ball sit-ups
Intensity
Amount of stress placed on muscles,
connective tissue, and joints
Skipping - Low intensity
Depth jumps - high intensity
As intensity increases, volume should
decrease
Intensity
Factors affecting intensity (table 16.3)
Points of contact
Speed
Height of the drill
Participants weight
Frequency
Number of plyometric training sessions per
week
2-4 x a week
In season, 1 session per week (football)
In season, 2-3 sessions per week (track)
Keep in mind that many exercises are
plyometric in nature even if not implemented
for that reason
Recovery
48-72 hours between sessions
Depth jumps
5-10 seconds between reps
2-3 minutes between sets
Work to rest ratios (1:5 to 1:10)
Should not perform same body parts in
succession
Volume of Training
Sets and reps during a given training
session
Lower body - number of foot contacts
May be expressed as distance with bounds
Upper body - number of throws or catches
Volume
Experience Volume (in contacts)
Beginner 80-100
Intermediate 100-120
Advanced 120-140
Program Length
Recommended 4-10 weeks
Should be used within a macrocycle
Should vary intensity and volume
depending on the sport and season
Progression During Training
Progressive overload must be followed
Frequency
Volume
Intensity
Off season training (twice a week)
Progression of Training
Progression
Low to moderate volumes of low intensity
plyometrics
Low to moderate volumes of moderate
intensity plyometrics
Low to moderate volumes of high intensity
plyometrics
Warm-Up
General warm up
Dynamic Stretching
Specific warm up
Low intensity, dynamic movements

Warm Up Exericses
Marching
Jogging
Skipping
Footwork
Lunging
Plyometrics and Other Exercise
Plyometrics with
Resistance training
Lower body resistance training with upper body
plyometrics
Upper body resistance training with lower body
plyometrics
Heavy lifting and plyometrics is not recommended
Combining traditional weight training exercise with
plyometrics can enhance muscular power
Jump squat (30% 1 RM)
Most exercises can be done in a plyometric nature
Plyometrics with Other Exercise
Plyometrics with
Aerobic exercise
Perform plyometrics before aerobic training
Plyometric training will have little effect on the
training of plyometric, but aerobic training will
decrease muscle elasticity prior to training as well
as fatigue
Safety Considerations
There is a risk of injury
Cost:Benefit
Results of
Insufficient strength base
Inadequate warm-up
Improper progression
Inappropriate volume/intensity
Poor shoes or surface
Lack of skill
Reducing Risks of Injury
Pre-training evaluation
Technique
Lower body- landing is essential
Women and Jump training
Strength
Lower body - squat is 1.5 x body weight
Upper body - bench press is 1 x body weight for
larger athletes (>220 lb), 1.5 x body weight for
smaller athletes (<220 lb)
5 clap push ups in a row
Landing Position
Shoulders are inline with the knees
Do not pinch in
Body weight is over center of gravity
Reducing Risk of Injury
Speed
Lower body 5 reps with 60% body weight in 5
seconds or less
Upper body 5 reps with 60% body weight in 5
second or less
Involved in speed training
Reducing the Risk of Injury
Balance
Balance test
Standing
Quarter squat
Half squat
Test should be held for 30
seconds

Reducing the Risk of Injury
Prepubescent athletes should not perform
high intensity plyometrics
Growth plates
Physical Characteristics
Athletes > 220 lbs may be at risk for injury
Should avoid high volume high intensity
plyometrics
No depth jumps > 18 inches
Previous injury
Disk injury, joint laxity, or muscle strains
should use caution before starting plyometrics
Equipment and Facilities
Landing surface
Grass, suspended floor, rubber mat
Avoid (concrete, tile and hardwood)
Training area
33-109 yards of straight away
9.8 to 13.1 vertical feet
Equipment and Facilities
Equipment
Boxes with non slip tops
6-42 inches with landing of 18 x 24 inches
Footwear
Good ankle and arch support
Good lateral stability
Cross training shoes
Avoid running shoes
Equipment and Facilities
Supervision
Closely monitored for proper technique
Depth jumping
16-42 inches
30-32 inches is norm
18 inches or less for athletes over 220 lbs
Types of jumps
Jumps in place
Two foot ankle hop
Squat jump
Jump and reach
Double tuck jump
Split squat jump
Cycled split squat jump
Single leg tuck jump
Pike jump
Types of Jumps
Standing jumps
Double-leg vertical jump
Jump over barrier
Single-leg vertical jump
Types of Jumps
Multiple Hops and Jumps
Double leg hop
Double leg zigzag hop
Single leg hop
Front barrier hop
Lateral barrier hop
Types of Jumps
Bounds
Skip
Power skip
Backward skip
Single arm alternate leg bound
Double arm alternate leg bound
Types of Jumps
Box Drills
Single leg push off
Alternate leg push off
lateral push off
Side to side push off
Jump to box
Squat box jump
Lateral box jump
Jump from box
Types of Jumps
Depth Jumps
Depth jump
Depth jump to second box
Squat depth jump
Depth jump with lateral movement
Depth jump with standing long jump
Single leg depth jump
Upper Body Plyometrics
Throws
Chest pass
Two hand overhead throw
Two hand side to side throw
Single arm throw
Power drop
Plyometric push up
Depth push up