PLYOMETRIC METHOD

VOCATIONAL SPORTS COACHING UNESA

 KELOMPOK 2

NAMA : LINGGA JUAN UTOMO [ 21091457011]

NAMA : KEVIN RIYANDRO BRILIANT PUTRA [21091457009]
NAMA : FIRMANSYAH RAMADHAN [ 21091457017]
NAMA : RICKY PUTRA AGUSTY [21091457006]
NAMA : REMBRANT DEA ANANTHA [ 21091457013]
 PLYOMETRIC METHOD

Since ancient times, atheletes have explored elicit amethods designed to enable them to run faster, jumphigher,
and throw farther. To achieve this goal, power is very important. Strenght gains can be turned into strenght only by
applying certain strenght training. Prehaps on of the most successful strenght training. methods is the plyometric
method. Plyomentrics uses exercises that elicit a stretch-shortening cycle, or myotatic stretch reflex. These exercises
load the muscle in rapid eccentric[ lengthening] contraction, which are followed immediately by concentric[shorteing]
contraction. Studies have shown that if a muscle is rapidly streched before contracion, it contracts more vigorously and
rapidly [ Bosco and Komi 1980 ; Schmidtbleicher 1984 ; Verkhoshansky 1997]. Plycometric training causes muscle
and nerve changes that facilitate and enhance the performance of faster and stonger movements. The contractile
elements of muscles are muscle fibers ; However, certain noncontractile parts constitute what is known as the series
elastic component during contraction of an eccentric muscle produces elastic potential energy similar to that of a
loaded spring
 MECHANICAL CHARACTERISTICS OF
PLYOMETRICS

When an athlete jumps off the ground, a lot of force is to push the body mass up. Atheletes must flex and
extend limbs very quickly. Plyometric exercises rely on these quick body actions to gather the necessary strenght. A
protective mechanism that originatein the spinaction al cord and can be co-opted to increase the force of concentric
contraction after the muscle is stretched through an eccentric contraction, the athlete must generate the strenght to
counteract the downward motion and prepare for an upward thrust phase that allows him take off in a different
direction. During this amortization [ or shock absorbing] phase, the athlete must generate the strenght to resist the
downward motion and prepare for the up ward thrust phase that allows him to take off in a different direction. Long
jumpers that plant the feet taking off incorrectly lose the upward and horizontal speed needed to propel the body
forward. Therefore, the athlete must work towards a shorter and more rapid amortization phase, which allows for
stronger concentric contractions of the muscles stretched over the earlier eccentri contractions [Bosco and Kimo 1980].
 TRIPLE JUMPER

Triple jumpers, for example, must apply a peak force of six times their body weight to
compensate for their inability to lower their center of gravity during the higher jump phase. Long
jumpers, on the other hand, can manipulate their bodies more easily before taking off. Again, jumpers
achieve effective take off only if the apply a large force to the impact and result in a shorter amortazion
phase. Athletes can achieve this rapid turnaroud only when their neuromuscular system is trained to
regulate the relevant kinetic chains and agonist-antagonist activation and deactivation through a periodal
strenght program. The program should begin with low-impact plyometrics and progress to higher-impact
plyometrics aiming to achieve the highest possible jump, regardless of ground contact time and degree of
knee and hip flexion [ a characteristic of depth jumps]. Once this development is complete [ perhaps
severel times over the course of a career
 Training for the takeoff phase is difficult as some conventional exercises apply. Many jumpers
use traditional weight training [ for example, squats], and this work places a large load on the knee
extensors, which over time does provide an adequate strenght training base. Relying solely on weight
training is problematic because heavy squat lifts are unlikely to be fast enough to use and improve the
elastic qualities of the muscles. Healthy training development for children first to low- intensity
plyometrics [ levels 5 and 4] over a nmber of yeaers, say between the ages of 14 ad 26. After this initial
period, they can be introduced to more demanding reactive jumps [ levels 3]. It also allows the athlete to
train against heavy weights on the take-off leg and exert force in a short period of time. In addtion
bouding exercises involve multijoint movements and facilitate the development of the necessary muscle
elasticity
The factors that must be explained to incorporate plyometric exercises into the training program;
• Athlete's age and physical development

• Skills and techniques involved in plyometric exercises

• Key sports performance factors
• Sports energy requirements
• The training phase of the annual plan
• The need, for younger athletes, to respect methodical development over the long term (two to four
years), progressing from low intensity (levels 5 and 4), to moderate intensity (level 3) and then to high
intensity (levels 2 and 4). 1)
Five Levels of Plyometric Exercise Intensity

Although plyometric exercises are fun, they demand a high level of concentration and are deceptively
strong and exhausting. Lack of discipline to wait for the right moment for each exercise can result in
athletes doing high-impact workouts before they are ready. Instead, they are the result of a lack of
knowledge of the trainer or instructor and improper application. Two to four years spent incorporating low-
impact training into a young athlete's training program are necessary for the progressive adaptation of his
ligaments, tendons, and bones. They also allow for gradual preparation of the shock-absorbing parts of the
athlete's body, such as the hips and spine.
Long Term Strength Development and Strength Training Development
The intensity of a plyometric exercise - the amount of tension created in the muscles - depends on
the eccentric load of the exercise, which is usually determined by the height from which the exercise
is performed. Thus, what is optimal height for one athlete may not produce sufficient stimulation
for another. Ideally, in fact, a force mat should be used to determine the optimal height for the
desired power training effect. For example, the optimal height for a depth jump is the box height
that allows the highest rebound jump, while the optimal height for a drop jump is the box height
that allows the highest rebound jump with a ground contact time of under 250 milliseconds.
This difference means that depth jumps and drop jumps – while similar in appearance to the
untrained eye – not only serve different training purposes but should also be used at different times
during the yearly plan. More generally, remember to start your athletes from a lower box and work
their way up to a higher box. Most athletes maximize their rebound jump with a 15 to 20-inch box,
and only the strongest athletes need a box of 30 inches or more. High-quality training requires
adequate physiological recovery between workouts