PlyometricsPlyometrics

Purpose

Strength, speed and power Heightened excitability

– KNOW THE STRETCH REFLEX

Force maximized Minimize reaction time Why important?

Principles Involved in Plyometrics

Neurophysiological– Muscle Spindles

• STRETCH REFLEX

• AGAIN…KNOW IT, LIVE IT

– GTO’s• Reflexive inhibition

• MU recruitment

Principles Involved in Plyometrics

Neurophysiological Mechanical

– Series Elastic Component

• Tendons, sheath, sarcolemma

– Parallel Elastic Component

• Muscle connective tissue

Mechanical Output = CCforce + SEC + PEC recoil

Phases of Plyometrics

Pre-activation Phase Eccentric Phase

(Deceleration Phase) Amortization

(Coupling Time) Concentric Phase

(Acceleration Phase)

Phases of Plyometrics

Pre-activation Phase Eccentric Phase

(Deceleration Phase) Amortization

(Coupling Time) Concentric Phase

(Acceleration Phase)

Phases of Plyometrics

Pre-activation Phase Eccentric Phase

(Deceleration Phase) Amortization

(Coupling Time) Concentric Phase

(Acceleration Phase)

Phases of Plyometrics

Pre-activation Phase Eccentric Phase

(Deceleration Phase) Amortization

(Coupling Time) Concentric Phase

(Acceleration Phase)

Putting Neurology into Practical Standards

Key Points in Developing Plyometric Programs

Biomechanical Considerations– Strength Base

Flexibility Stability Testing

– Static vs Dynamic Conditions

Components to Consider

Intensity Volume Recovery Frequency

Plyometric Progression

Low Intensity– In place plyometrics

• Jumps, hops

– May include some lateral movements Medium Intensity

– Bounds, multiple response jumps High Intensity

– Shock activities, depth jumps, box drills, sport specific drills, position specific drills

Lower Extremity (Level 1 Exercises)

Lateral Step Up Two Foot Ankle Hop Standing Jump and

Reach Double Leg Bound Alternate Leg Bound Skipping

Lower Extremity (Level 1 Exercises)

Lateral Step Up Two Foot Ankle Hop Standing Jump and

Reach Double Leg Bound Alternate Leg Bound Skipping

Lower Extremity (Level 1 Exercises)

Lateral Step Up Two Foot Ankle Hop Standing Jump and

Reach Double Leg Bound Alternate Leg Bound Skipping

Lower Extremity (Level 1 Exercises)

Lateral Step Up Two Foot Ankle Hop Standing Jump and

Reach Double Leg Bound Alternate Leg Bound Skipping

Lower Extremity (Level 2 Exercises)

Standing Jump over Barrier

Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box

Bound Tucked Jumps Incline Bound

Lower Extremity (Level 2 Exercises)

Standing Jump over Barrier

Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box

Bound Tucked Jumps Incline Bound

Lower Extremity (Level 2 Exercises)

Standing Jump over Barrier

Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box

Bound Tucked Jumps Incline Bound

Lower Extremity (Level 2 Exercises)

Standing Jump over Barrier

Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box

Bound Tucked Jumps Incline Bound

Lower Extremity (Level 2 Exercises)

Standing Jump over Barrier

Single Leg Speed Hop Jump to Box Jump from Box Double Leg Box

Bound Tucked Jumps Incline Bound

Lower Extremity (Level 3 Exercises)

Side Box Jumps Hurdle Hop Incremental Vertical

Jump Box Jump Sprint

Lower Extremity (Level 3 Exercises)

Side Box Jumps Hurdle Hop Incremental Vertical

Jump Box Jump Sprint

Lower Extremity (Level 3 Exercises)

Side Box Jumps Hurdle Hop Incremental Vertical

Jump Box Jump Sprint

Lower Extremity (Level 3 Exercises)

Side Box Jumps Hurdle Hop Incremental Vertical

Jump Box Jump Sprint

Upper Extremity Exercises

Example of Progression (www.athletic advisor.com)

Weeks Drills Sets x Reps Rest Interval

Sessions

1 & 2 4 low intensity

2 x 10 2 min 2 x wk

3 & 4 2 low, 2 medium

2 x 10 2-3 min 2 x wk

5 & 6 4 medium 2-3 x 10 2-3 min 2 x wk

7 & 8 2 medium 2 high

M 2-3 x 10

H 2 x 10

2-3 min 2 x wk

9 & 10 4 high Non-box 2-3x10, box 2 x 10

2-3 min 2 x wk

Indications for Plyometrics

High functional activity Balance and proprioception Muscle power Maximize reaction time Efficiency of movements

Precautions and Considerations

Age Body Weight Surface Footwear BIOMECHANICS Weight training and plyometrics Time of performance

CONTRAINDICATIONS – No, No’s

Unconditioned athlete Unyielding surface Stress related injury history Acute inflammation Post-operative conditions Joint instability