Learning Outcomes Post presentation goals Describe Plyometric training and how it works Understand why plyometric training is important Create a plyometric training program for various levels of fitness ID: 1030378
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1. Chapter 11 Plyometric Training
2. Learning OutcomesPost presentation goals:Describe Plyometric training and how it works.Understand why plyometric training is important. Create a plyometric training program for various levels of fitnessBe able to do and teach multiple forms and exercises of plyometrics.
3. Concepts in Plyometric TrainingIncreases ability to do functional exercise.Increases maximum force output in shorter amounts of time (rate of force production).Directly related to powerful movements.
4. Utilizing Stretch of MusclesQuick powerful movement with eccentric action followed by explosive concentric movementWhen muscles are stretched they act similar to a rubber band and rebound energy (think of bench pressing fast and bouncing the bar off of the chest)Eccentric reduction (lowering/preloading phase of squat) followed by concentric production (raising phase of squat)Counter movements
5. 3 PhasesPlyometrics can be broken up into 3 phaseseccentric (loading) phaseamortization (transition) phaseLess than 1 secondChange of direction at bottom of squatconcentric (unloading) phase
6. What Happens During Plyometric TrainingEnhancing power, nervous systems communication with muscles, how fast the nervous system sends signals to tell muscles to contract, and to get all muscles to contract at the same time.Training nervous system to fire as fast as possible to project you higher during exercisePlyometric training utilizes the stretch of a muscle to project more force in a concentric contraction.
7. Determining if Plyometric Training is right for your Client Make sure client has optimal balance, core strength, and coordination.Hold off until postural deviations have been almost completely dealt with
8. Choosing ExercisesExercises must beDone in a safe environment Done with proper footwear (shoes they use in their sport)Performed on a proper training surfaceGrass, court, track, or surface athletes are used to.Not a tile floor or hard cement surfaceProgress exercise accordingly
9. VariablesPlanes of MotionSagittalFrontalTransverseEquipmentTape (jumping back and forth over tape)Cones (running between or from cone to cone)Boxes (jumping on and off of)Amplitude of Movement
10. Stages of Plyometric TrainingThree different stages: Stabilization A jump with a stabilization aspect in landingStrength Multiple reps/jumps in a rowPower Big powerful movements
11. Stabilization Phase PlyometricsNot much joint motion with a 3-5 second pause upon landingHelps improve landing mechanics and body control during Plyometric exerciseSquat Jump with Stabilization.
12. Strength Phase PlyometricsContinuous eccentric and concentric contractions through full range of motion of movementsRepeated Squat Jump without stabilization element
13. Power Phase PlyometricsComplete spectrums of muscle action and contraction speed utilized during functional/athletic movements.Done as fast and as explosive as possible.
14. Putting a Plyometric-Program into PlaceBeginnersStabilization Level (Phase 1)Select Reactive Stabilization ExercisesAdvanced to Extremely AdvancedStrength Level (Phases 2–4)Select Reactive Strength ExercisesPower Level (Phase 5)Select Reactive Power Exercises
15. Program DesignPhaseExerciseSetsRepsTempoStabilizationPlyometric stabilization 0-2 exercises1-35-8Controlled with 3-5 second pause on landingStrengthPlyometric strength0-4 exercises2-35-8Moderate with repeating reps continuouslyPowerPlyometric power0-4 exercises2-35-8As fast as possible
16. RecapAfter using a plyometric training program one will become more efficient neuromuscular, have increased power production and functional eccentric strength.Clients must be physically ready to perform plyometrics before attempting.Proper core strength, coordination, and balance.Follow systematic progression