Transcript Lower-Body Plyometric Drills

CHAPTER
Plyometric Training
19
Chapter Outline
Plyometric mechanics and physiology
Plyometric program design
Plyometrics and other forms of exercise
Safety considerations
Further research
Mechanical Model
Mechanical Model
SEC= connective tissue, tendon
When the SEC is stretched it stores elastic NRG
The SEC acts like a spring that is stretches, then if
followed by a concentric contraction aids in the total
force production
If a concentric contraction doesn’t immediately
follow the stored NRG by the SEC is lost as heat
 Rubber Band Example
Neurophysiological Model
 Stimulation of the Muscle Spindle – sensitive to rate
and magnitude of a stretch
 Stretch
Reflex – Fig 19.2
When a quick stretch is detected, muscular activity
reflexively ↑ the activity in the agonist muscle which
↑ the force the muscle produces
If a concentric contraction doesn’t immediately
follow the stored NRG by the stretch reflex is lost as
heat
Illustration of the Stretch Reflex
Stretch-Shortening Cycle –SSC
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 III)
- 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.
Program Design
• Mode - Upper/Lower/Trunk Plyos
• Intensity – depends on the exercise low to
high
• Frequency – 1-3 per week depending on
sport and time of season
• Recovery – 48-72 hrs b/w days; 1:5 to 1:10
work to rest ratios b/w sets but also depends
on sport and time of season
Program Design Cont
• Volume - # of foot contacts or distance
traveled for lower body See Table 19.4; # of
throws or catches per workout for upper
body
• Program Length – 6-10 weeks depend on
the sport and should be assigned throughout
the macrocycles
Program Design Cont
• Progression – follow rules of resistance
training; “systematic ↑ in training
frequency, volume and intensity in various
combinations”.
• Warm-Up – should be followed; see Table
19.5 p. 436
Proper Plyometric Landing Position
Lower-Body Plyometric Drills: Jumps in Place
Two-Foot Ankle Hop
Lower-Body Plyometric Drills: Jumps in Place
Squat Jump
Lower-Body Plyometric Drills: Jumps in Place
Jump and Reach
Lower-Body Plyometric Drills: Jumps in Place
Double-Leg Tuck Jump
Lower-Body Plyometric Drills: Jumps in Place
Split Squat Jump
Lower-Body Plyometric Drills: Jumps in Place
Cycled Split Squat Jump
Lower-Body Plyometric Drills: Jumps in Place
Single-Leg Tuck Jump
Lower-Body Plyometric Drills: Jumps in Place
Pike Jump
Lower-Body Plyometric Drills: Standing Jumps
Double-Leg Vertical Jump
Lower-Body Plyometric Drills: Standing Jumps
Jump Over Barrier
Lower-Body Plyometric Drills: Standing Jumps
Single-Leg Vertical Jump
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Double-Leg Hop
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Double-Leg Zigzag Hop
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Single-Leg Hop
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Front Barrier Hop
Lower-Body Plyometric Drills:
Multiple Hops and Jumps
Lateral Barrier Hop
Lower-Body Plyometric Drills: Bounds
Skip
Lower-Body Plyometric Drills: Bounds
Power Skip
Lower-Body Plyometric Drills: Bounds
Backward Skip
Lower-Body Plyometric Drills: Bounds
Single-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: Bounds
Double-Arm Alternate-Leg Bound
Lower-Body Plyometric Drills: Box Drills
Single-Leg Push-Off
Lower-Body Plyometric Drills: Box Drills
Alternate-Leg Push-Off
Lower-Body Plyometric Drills: Box Drills
Lateral Push-Off
Lower-Body Plyometric Drills: Box Drills
Side-to-Side Push-Off
Lower-Body Plyometric Drills: Box Drills
Jump to Box
Lower-Body Plyometric Drills: Box Drills
Squat Box Jump
Lower-Body Plyometric Drills: Box Drills
Lateral Box Jump
Step
down
Lower-Body Plyometric Drills: Box Drills
Jump From Box
Step
from box
Lower-Body Plyometric Drills: Depth Jumps
Depth Jump
Step
from box
Lower-Body Plyometric Drills: Depth Jumps
Depth Jump to Second Box
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1


4

3
2
Lower-Body Plyometric Drills: Depth Jumps
Squat Depth Jump
Lower-Body Plyometric Drills: Depth Jumps
Depth Jump With Lateral Movement

1
3


2
Lower-Body Plyometric Drills: Depth Jumps
Depth Jump With Standing Long Jump
Lower-Body Plyometric Drills: Depth Jumps
Single-Leg Depth Jump
Upper-Body Plyometric Drills: Throws
Chest Pass
Upper-Body Plyometric Drills: Throws
Two-Hand Overhead Throw
Upper-Body Plyometric Drills: Throws
Two-Hand Side-to-Side Throw
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1

2
3

Upper-Body Plyometric Drills: Throws
Single-Arm Throw
Upper-Body Plyometric Drills: Throws
Power Drop
Upper-Body Plyometric Drills: Plyometric Push-Ups
Depth Push-Up
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1
3


2
Trunk Plyometrics
45-Degree Sit-Up
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1
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4

3
2