Transcript Chapter 8 - Wolters Kluwer Health

Plyometric Training Concepts for
Performance Enhancement
Chapter 8
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Objectives for Plyometric Training
• Describe it and its purpose
• Rationalize its importance
• Design a Plyometric Training Program
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Plyometric Training Concepts
• What is it?
– Quick powerful movement
– Eccentric followed by explosive concentric
– Accomplished by Stretch Shortening Cycle (SSC)
• a.k.a Integrated Performance Paradigm
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Plyometric Training Concepts (Cont’d)
Integrated Performance Paradigm
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Plyometric Training Concepts (Cont’d)
• Plyometric Training will
– Enhances Motor Learning
– Improve Neuromuscular Efficiency
– Promote muscle excitability, sensitivity, reactivity
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Plyometric Training Concepts (Cont’d)
• Plyometric Training will increase
– Rate of force production
– Motor unit recruitment
– Rate coding
– Synchronization
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Plyometric Training Concepts (Cont’d)
• Plyometric Training is applicable to sport
– All movement involves a series of SSC
– Body must react quickly to accelerate
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Plyometric Training Concepts (Cont’d)
• Plyometric Training will prepare athlete for sport
– Exercises must utilize
• Specific movement patterns
• Rapid change of direction
• Functionally applicable speeds
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Plyometric Training Concepts (Cont’d)
• Three Phases of Plyometric Exercise
– Eccentric (loading)
– Amortization (transition)
– Concentric (unloading)
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Plyometric Training Concepts (Cont’d)
• Physiologic Principles of Plyometric Training
– Proprioceptive properties of a muscle
• facilitate muscle activity
• Muscle spindles, Golgi Tendon Organs
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Plyometric Training Concepts (Cont’d)
• Physiologic Principles of Plyometric Training
– Elastic properties of a muscle
• Series and Parallel Elastic Component
• Potential energy stored and released
• Inversely proportional to amortization duration
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Plyometric Training Concepts (Cont’d)
• Proposed mechanisms for enhanced performance
– Enhanced Muscle Spindle Activity
• Faster loading = greater force
– Desensitization of Golgi Tendon Organ
• Increases muscle inhibition stimulation threshold
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Plyometric Training Concepts (Cont’d)
• Proposed mechanisms for enhanced performance
– Enhanced Neuromuscular Efficiency
• Better control of agonists and synergists
• Enables CNS to be more reflexive
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Plyometric Training Concepts (Cont’d)
• Plyometric training and integrated training
– May improve multiple performance factors
• Plyometric training in isolation
– May not improve performance.
• Plyometric training is safe for children
• Plyometric Training may reudce injury rates
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Plyometric Training Program
• This is an advanced training tool
– Need appropriate flexibility, core strength, balance
• Focus on shortening amoritization duration
• Progress by increasing stretch load intensity
– Greater jump distance or height
– Double leg to single leg jumps
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Plyometric Training Program (Cont’d)
• Monitor volume by foot contacts
– Depends on exercise intensity
– Depends on athlete’s experience
• Progress using OPT Model
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Plyometric Stabilization
• Develops
– Optimum landing mechanics
– Postural alignment
– Reactive neuromuscular efficiency
• Exercises involve little joint motion
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Plyometric Stabilization (Cont’d)
Box jump up with stabilization
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Plyometric Strength
• Develops
– Dynamic joint stabilization
– Eccentric strength
– Rate of force production
– Neuromuscular Efficiency of HMS
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Plyometric Strength (Cont’d)
• Exercises involve
– Full ROM with eccentric and concentric action
– Repetitive jumping
– Multi-planar movement
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Plyometric Strength (Cont’d)
any plyometric strength exercise
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Plyometric Power
• Develops
– Rate of force production
– Eccentric and Reactive Strength
– Reactive joint stabilization
– Optimum force production
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Plyometric Power (Cont’d)
• Exercises Involve
– Fast and explosive movement
– Functional movement velocities
– Multi-planar movement
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Plyometric Power (Cont’d)
Depth Jump Progression
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Plyometric Training Design Parameters
• Select appropriate exercises for training phase
• Phase 1 – Plyometric Stabilization
• Phase 2,3,4 – Plyometric Strength
• Phase 5,6 – Plyometric Power
• See Table 8-2
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