Plyometrics Plyometrics are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" way (Stretch-shorten-Cycle), for example with specialized repeated jumping. Plyometrics are primarily used by athletes to improve performance. Created by: Next Slide

Plyometrics *Shock method and plyometrics: updates and in depth examination by Natalia Verkhoshansky Rapid stretching (loading) and contracting of a muscle Next Slide

Plyometric Levels Low level – Hop, bound, jump - exercises done in isolation (1 rep)Low level – Hop, bound, jump - exercises done in isolation (1 rep) Medium Level – Exercises done in series with double landingMedium Level – Exercises done in series with double landing High level – rapid eccentric to concentric e.g. Box jumps.High level – rapid eccentric to concentric e.g. Box jumps. Next Slide

Plyometrics PhaseDescriptionCNS StressExample Phase 1GPP – Flexibility, Strength, Warm up LowSkipping Free Weights Phase 2Single Response Stabilisation (Gravity Reduced) LowJump onto a step or shallow box Phase 3Single Response Stabilisation Gravity Assisted LowSingle Jump in place Single stabilisation drop from a low step Phase 4Multiple Response Stabilisation Gravity Assisted Moderate 1 day recovery Multiple jumps forward or laterally (5 jumps) Phase 5Multiple Response Semi Elastic (use a Double Hop) Moderate 1 day recovery Multiple jumps in place with a double bounce Next Slide

*Levels 9-10 require x 2 BW Back Squat PhaseDescriptionCNS StressExample Phase 6Multiple Response Semi Elastic (use a Double Hop) Lateral or Horizontal Moderate 1 day recovery Multiple jumps forward or laterally with a double bounce Phase 7Multiple Response Elastic Response High 1-2 days Multiple jumps in place Depth jump of a low step Phase 8Multiple Response Elastic Response Lateral or Horizontal emphasis High 2 days Multiple jumps forward or laterally Bounding Phase 9*Single Response Elastic response Increased Eccentric Loading Very High 2-3 Days Single Depth Jump Single Depth Jump to sprint Phase 10*Multiple Response Elastic Response Increased Eccentric Loading Very High 3 Days Multiple depth Jumps Multiple Jumps over high Hurdles Next Slide

Plyometric Training Training AgeContacts Per Session Beginner30-50 Early Intermediate Intermediate (1-2 years ) Advanced (x 2 BW Squat) Next Slide General Preparation Phase (GPP) first Low level activity throughout the year with only short periods of high intensity work Always done when fresh