Chapter 19 Plyometrics

Chapter 19 Plyometrics – A quick powerful movement using a prestretch that involves the Stretch Shortening Cycle. Elastic energy is the key Concentric & Eccentric Movements Phase I Eccentric which preloads the agonist muscle

Chapter 19 Phase II Phase III Amoritization – End of the eccentric phase until initiation of the concentric phase. If the eccentric phase is too long the elastic energy will dissipate as heat (No Potentiate from stretch reflex) Phase III Concentric Phase

Chapter 19 Modalities Intensities – Refer to page 435 Lower Body – Jump in Place, Multiple Jumps, Box Drills, Depth jumps Upper Body – Variations of push-ups, Medicine Ball Throws Trunk (Core) – Medicine ball sit-ups Intensities – Refer to page 435

Chapter 19 Frequency Progression Volume Allow 48-72 hours between exercise sessions Progression Twice a week but refer to page 435 Volume May be expressed as set, reps, distance or foot strikes

Chapter 19 Program Length – 6 – 10 weeks; Should see increases in power at 4 weeks. Remember Plyometrics is resistive in nature (not aerobic) and should be used on conjunction with resistance training.