Transcript Plyometrics
PLYOMETRICS USE OF QUICK MOVEMENT OF ECCENTRIC ACTIVITY FOLLOWED BY A BURST OF CONCENTRIC ACTIVITY TO PRODUCE A DESIRED POWERFUL OUTPUT OF THE MUSCLE. TECHNIQUE • STRETCH-SHORTENING EXERCISE- LENGTHEN MUSCLE THEN SHORTEN TO PRODUCE AN INCREASED POWER OUTPUT COMPONENTS • MECHANICAL • CONTRACTILE COMPONENT (CC)- MYOFIBRILS • WHEN AN ACTIVE MUSCLE LENGTHENS, SPEED OF CROSS BRIDGES DETACH INCREASES & # OF CROSS BRIDGES B/T ACTIN & MYOSIN INCREASE= GREATER STRENGTH • NON-CONTRACTILE• SERIES ELASTIC COMPONENT (SEC) -TENDONS, SHEATH, SARCOLEMMA • PARALLEL ELASTIC COMPONENT (PEC)- CONNECTIVE TISSUE INTERACTION • MUSCLE ACTIVELY SHORTENS DUE TO CC. AS IT CONTINUES TO SHORTEN, SEC IS STRETCHED • MUSCLE ACTIVELY LENGTHENS- CC, SEC, & PEC PRODUCE THE FORCE • SEC & PEC OFFER RESISTANCE • CC CONTROLS SPEED AND QUALITY • WHEN A MUSCLE ELONGATES, PASSIVE COMPONENT MAKES IT THAT THE ACTIVE COMPONENT TO PRODUCE SAME FORCE WITH SHORTENING • SO WHAT? • LONG STORY SHORT, ECCENTRIC NEEDS LESS FORCE BECAUSE THE PASSIVE ELEMENTS ARE HELPING COMPONENTS • NEUROLOGICAL • MUSCLE SPINDLES- STIMULATED BY SUDDEN CHANGE IN MUSCLE LENGTH. PRODUCES A STRETCH (MYOTATIC REFLEX) TO FACILITATE SHORTENING • STRETCH REFLEX- GOES AFFERENT TO SPINAL CORD DIRECTLY TO EFFERENT TO PRODUCE RAPID RESPONSE • GTOS- AS MUSCLE SHORTENS, SENDS SIGNAL TO LIMIT FORCE PRODUCTION PLYOMETRIC PRODUCTION • USES ELASTIC ENERGY FROM ECCENTRIC DURING CONCENTRIC ACTIVITY • ROM HELPS TOO • 30 DEGREE SQUAT VS 90 DEGREE BRINGING IT ALL TOGETHER • IT IS BELIEVED THE MUSCLES INCREASED OUTPUT DURING TRAINING MAY BE RESULT OF IMPROVED SYNCHRONIZATION OF MUSCLE ACTIVITY • ALSO IMPROVES NEUROMUSCULAR COORDINATION • WHEN SPEED AND COORDINATION IMPROVED, GREATER POWER CAN BE PRODUCED PHASES • ECCENTRIC • “STRETCH” OR “COCKING” PHASE, SETS THE MUSCLE • MUSCLE SPINDLES RESPOND BETTER TO RAPID STRETCH AND ACCOMMODATES TO SLOW SO RATE OF STRETCH MORE IMPORTANT THAN AMOUNT • AMORITIZATION • AMOUNT OF TIME TO CHANGE FROM ECCENTRIC TO CONCENTRIC • CAN BE CALLED “ TRANSITION PHASE” OR “COUPLING PHASE” • SHOULD BE QUICK PHASES • CONCENTRIC • “SHORTENTING”, “UNLOADING” OR “PROPULSION” PHASE BEFORE YOU START • STRENGTH- TO ADEQUATELY CONTROL THE ACTIVITY • F X D/T=P • FOR LE: BE ABLE TO SQUAT 60% BW FOR 5 REPS WITHIN 5 SECONDS • USE LOGIC AND COMMON SENSE • FLEXIBILITY- GREATER LENGTHENING OF MUSCLE • NEED TO BE ABLE TO ABSORB FORCE • PROPRIOCEPTION- MUST HAVE THE ABCS TO CONTROL RAPID AND FORCEFUL MOVEMENTS PROGRAM DESIGN • INTENSITY • ADD WEIGHT, INCREASE HEIGHT OF JUMP, INCREASE DISTANCE OF JUMP/THROW, INCREASE SPEED • VOLUME • NON INJURED FOR BEGINNERS IS 60-100 FOOT CONTACTS • RECOVERY • SHORT REST = ENDURANCE • LONG REST = POWER (WORK:REST 1:5 OR 1:10 RATIO) • FREQUENCY • 48 HOURS BUT USE PROFESSIONAL JUDGMENT THINGS THAT MAKE YOU GO “HMM” • SURFACE • AGE • 8-13 LOW VOL & INTENSITY • BODY WEIGHT • MORE STRESS ON TENDONS & JOINTS WITH MORE WEIGHT • COMPETITIVE LEVEL • IS A RECREATIONAL ATHLETE GOING TO PERFORM THE SAME? • ABSORB SOME IMPACT • FOOTWEAR • CUSHION SHOCK • TECHNIQUE • LAND MIDFOOT, NOT ON HEELS, BACK STRAIGHT, KNEES • PROGRESSION • GOALS • DEMANDS OF SPORT PRECAUTIONS AND CONTRAINDICATIONS • TIME- SHORT PERIODS, EARLY IN SESSION SO NOT FATIGUED • DOMS • ACUTE INFLAMMATION- AVOID DURING THIS • POST-OP • JOINT INSTABILITY EQUIPMENT PROGRESSIONS LE • JUMPS IN PLACE • HEIGHT, TWIST • STANDING JUMPS • LONG JUMP • OVER BARRIER • LONG JUMP WITH SPRINT • MULTIPLE JUMP/HOP • SINGLE LEG HOPS FOR TIME • STADIUM • BOUNDING • SKIPPING • SINGLE LEG BOUND • BOX DRILLS • ON & OFF • PYRAMID • DEPTH JUMPS • OFF BOX AND JUMP UP • SINGLE LEG • HTTPS://WWW.YOUTUBE.COM/WATCH?V=_TCFFZZCAE4 • HTTPS://WWW.YOUTUBE.COM/WATCH?V=XKJBE7GNQU8 UPPER EXTREMITY