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 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” 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? SURFACE 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

UPPER EXTREMITY