Bigger, Faster, Stronger Achievement Standard Credits

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Presentation transcript:

Bigger, Faster, Stronger Achievement Standard 2.3 3 Credits TRAINING METHODS - Plyometrics -

Plyometrics Plyometric exercises involve a rapid lengthening contraction followed immediately by a forceful shortening contraction. E.g Jumping from a box and landing on the ground (lengthening contraction) followed by immediately jumping as high as you can (shortening contraction).

Benefits of Plyometric Training Improves muscular power Improves muscular strength

Application of Duration To ensure quality you shouldn’t be training longer then 45 minutes. Quality not quantity Beginners: 3-4 drills per workout 2-6 sets per exercise 5-10 reps per set Allow 1-3 minutes rest between sets

Application of Intensity 85-100% during the exercise period Exercises should progress from low to high intensity i.e. 2 foot bounding to single leg bounding.

Application of Overload Increasing the number of repetitions for each exercise Increasing the sets Change the exercise difficulty (press-ups on knees to full press-ups)

Application of Specificity Exercises should be sport specific.

Application of Variety Maintain a variety of exercises to prevent boredom.