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1199C H A P T E R
Plyometric TrainingPlyometric Training
David H. Potach and Donald A. Chu
Chapter Outline
Plyometric mechanics and physiology
Further research
Plyometric program design
Plyometrics and other forms of exercise
Safety considerations
Illustration of the Stretch ReflexIllustration of the Stretch Reflex
Stretch-Shortening Cycle
Phase I—Eccentric (stretch of the agonist muscle)
- Elastic energy is stored in the SEC.
- Muscle spindles are stimulated.
Phase II—Amortization (pause between phases I and II)
- Ia afferent nerves synapse with alpha motor neurons.
- Alpha motor neurons transmit signals to agonist muscle group.
Phase III—Concentric (shortening of agonist muscle fibers)
- Elastic energy is released from the SEC.
- Alpha motor neurons stimulate the agonist muscle group.
The stretch-shortening cycle combines
mechanical and neurophysiological
mechanisms and is the basis of plyometric
exercise. A rapid eccentric muscle action
stimulates the stretch reflex and storage of
elastic energy, which increase the force
produced during the subsequent concentric
action.
Proper Plyometric Landing PositionProper Plyometric Landing Position
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Two-Foot Ankle Hop
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Squat Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Jump and Reach
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Double-Leg Tuck Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Split Squat Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Cycled Split Squat Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place
Single-Leg Tuck Jump
Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in PlacePike Jump
Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Double-Leg Vertical Jump
Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Jump Over Barrier
Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps
Single-Leg Vertical Jump
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Double-Leg Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Double-Leg Zigzag Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Single-Leg Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Front Barrier Hop
Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps
Lateral Barrier Hop
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Skip
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Power Skip
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Backward Skip
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Single-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds
Double-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Single-Leg Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Alternate-Leg Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Lateral Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Side-to-Side Push-Off
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Jump to Box
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Squat Box Jump
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Lateral Box Jump
Step down
Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills
Jump From Box
Step from box
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Depth Jump
Step from box
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump to Second Box
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Squat Depth Jump
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump With Lateral Movement
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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Depth Jump With Standing Long Jump
Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps
Single-Leg Depth Jump
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsChest Pass
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Overhead Throw
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Side-to-Side Throw
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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsSingle-Arm Throw
Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsPower Drop
Upper-Body Plyometric Drills: Plyometric Push-UpsUpper-Body Plyometric Drills: Plyometric Push-Ups
Depth Push-Up
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Trunk PlyometricsTrunk Plyometrics45-Degree Sit-Up
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