CHAPTER Plyometric Training David H Potach and Donald

  • Slides: 48
Download presentation
CHAPTER Plyometric Training David H. Potach and Donald A. Chu 19

CHAPTER Plyometric Training David H. Potach and Donald A. Chu 19

Chapter Outline Plyometric mechanics and physiology Plyometric program design Plyometrics and other forms of

Chapter Outline Plyometric mechanics and physiology Plyometric program design Plyometrics and other forms of exercise Safety considerations Further research

Illustration of the Stretch Reflex

Illustration of the Stretch Reflex

Stretch-Shortening Cycle Phase I—Eccentric (stretch of the agonist muscle) - Elastic energy is stored

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

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 Position

Proper Plyometric Landing Position

Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop

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 Squat Jump

Lower-Body Plyometric Drills: Jumps in Place Jump and Reach

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 Double-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in Place Split Squat 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 Cycled Split Squat Jump

Lower-Body Plyometric Drills: Jumps in Place Single-Leg Tuck 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: Jumps in Place Pike Jump

Lower-Body Plyometric Drills: Standing Jumps Double-Leg Vertical 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 Jump Over Barrier

Lower-Body Plyometric Drills: Standing Jumps Single-Leg Vertical Jump

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 Hop

Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Zigzag 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 Single-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and Jumps Front Barrier 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: Multiple Hops and Jumps Lateral Barrier Hop

Lower-Body Plyometric Drills: Bounds Skip

Lower-Body Plyometric Drills: Bounds Skip

Lower-Body Plyometric Drills: Bounds Power Skip

Lower-Body Plyometric Drills: Bounds Power Skip

Lower-Body Plyometric Drills: Bounds Backward Skip

Lower-Body Plyometric Drills: Bounds Backward Skip

Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: Bounds Double-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 Single-Leg Push-Off

Lower-Body Plyometric Drills: Box Drills Alternate-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 Lateral Push-Off

Lower-Body Plyometric Drills: Box Drills Side-to-Side 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 Jump to Box

Lower-Body Plyometric Drills: Box Drills Squat Box Jump

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 Lateral Box Jump Step down

Lower-Body Plyometric Drills: Box Drills Jump From Box Step from box

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 Step from box

Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box 1 4 3 2

Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box 1 4 3 2

Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump

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 Lateral Movement 1 3 2

Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump

Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump

Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump

Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump

Upper-Body Plyometric Drills: Throws Chest Pass

Upper-Body Plyometric Drills: Throws Chest Pass

Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw

Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw

Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw 1 2 3

Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw 1 2 3

Upper-Body Plyometric Drills: Throws Single-Arm Throw

Upper-Body Plyometric Drills: Throws Single-Arm Throw

Upper-Body Plyometric Drills: Throws Power Drop

Upper-Body Plyometric Drills: Throws Power Drop

Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up 1 3 2

Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up 1 3 2

Trunk Plyometrics 45 -Degree Sit-Up 1 4 3 2

Trunk Plyometrics 45 -Degree Sit-Up 1 4 3 2