Plyometrics for a High jump athlete Peak Strength John Felton.

Slides:



Advertisements
Similar presentations
The programme below was carried out during week 6 of a 6 week programme. The previous weeks were run; wk 1 = 70% final volume, wk 2&3 80%, wk 4&5 90%.
Advertisements

Fitness training and programming.  To achieve P1 you need to define each component of fitness, describe one method of training that can be used to improve.
PLYOMETRICS. Definition A quick, powerful movement involving pre-stretching the muscle and activating the stretch-shortening cycle to produce a subsequently.
Plyometrics in Rehabilitation
Chapter 6 Developing Muscular Fitness
The ACES System By Gideon Ariel Thailand December 2007.
Katelin Macken College Athletes  Increase efficiency for athlete to use less energy  Improve athletes form and body control  Increase enzyme production.
By: Sadie Whaley Advisor: Jeff Vossen Co-Advisor: Angie Kolen October 30 th, 2013.
Plyometrics. Chapter 16 & 19 Plyometrics – A quick powerful movement using a prestretch that involves the Stretch Shortening Cycle. –Elastic energy is.
8 Principles of Exercise Training chapter. Learning Objectives Learn the differences between muscular strength, power, and endurance Examine how strength.
Plyometrics Plyometrics are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both.
Section B- Exercise Physiology
Explosive strength Jak, Alex, Pete.
Power and Agility Sharks.
Fitness training methods for strength, muscular endurance and power training DMK.
Plyometrics. Purpose  Strength, speed and power  Heightened excitability – KNOW THE STRETCH REFLEX  Force maximized  Minimize reaction time  Why.
Plyometric Training SHMD /08/ Plyometrics “jump training”. Also known as “jump training”. Training technique designed for muscles to exert.
 Active range of motion – Portion of the total range of motion through which a joint can be moved by an active muscle contraction  Aerobic – An activity.
C H A P T E R Plyometric Training. Chapter Outline  Plyometric mechanics and physiology  Further research  Plyometric program design  Plyometrics.
Applications in Biomechanics
Types of Training- Aerobic/Anaerobic, Flexibility
Continuous Training Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately.
Chapter 8 Principles of Exercise Training.
Section B- Exercise Physiology
Performance Enhancement Strength Training. Muscle Fiber type & Performance  Slow twitch  More efficient using oxygen to generate fuel for continuous.
Training Principles and Methods
Plyometric Training Sports med 2.
Chapter 12 Muscular Endurance Improving Muscular Endurance Pgs
Effect of a 6 week Depth Jump Training Program on Agility and Vertical Jump in Varsity Female Athletes Introduction Methods References DiscussionPurpose.
Continuous Training Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately.
Performance Enhancement Strength Training. Muscle Fiber type & Performance  Slow twitch  More efficient using oxygen to generate fuel for continuous.
The way we measure strength 1RM The maximal weight an individual can lift just once.
Performance Enhancement Strength Training. Learning Log  Why do we strength train?  What benefits do we receive?  Any side effects?
Raoul Hirani cscs PLYOMETRICS. Plyometrics : “Plio” = More “Metric” = Measure Is a type of exercise that uses explosive movements to develop muscular.
Strength Training. Strength Training Definitions Repetition: one complete movement of an exercise (con/ecc) Set: group of repetitions Repetition Maximum.
2.5 & 2.6 Methods of Training Learning objectives To understand the different methods of training To explain how to overload these methods of training.
STRETCH-SHORTENING CYCLE AND RELATIVE STIFFNESS AND ITS EFFECT ON RUNNING ECONOMY IN FEMAL COLLEGIATE DISTANCE RUNNERS FOR THE ONE MILE RUN J.Whitaker,
Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts for Performance Enhancement Chapter 8.
CIV Fitness/S&C Steven Tikkanen – F129 1 Sutherland College Health & Recreation Semester Version 1.
Performance Enhancement
L E S S O N 1 Muscle Fitness Facts Lesson 1.
 Athletes from a wide range of sports use plyometric training to help them reach peak physical condition. Used correctly, it can be a highly effective.
TRAINING FOR ATHLETES COACH CRYSTAL FRASCA. GOALS OF OUR PROGRAM Pre-SeasonIn-SeasonPost-Season Build endurance (duration and distance) Build speed Rest,
COMPONENTS OF FITNESS What are they? 1.Strength 2.Aerobic Capacity 3.Flexibility 4.Body Composition.
8 Principles of Exercise Training chapter. Learning Objectives Learn the differences between muscular strength, power, and endurance Examine how strength.
Plyometric exercises Dr. Ali Abd El-Monsif Thabet.
91329 resource.  When low-moderate intensity exercises are done for 10 minutes or more without a rest. It is used to prepare the body for prolonged exercise.
PLYOMETRICS USE OF QUICK MOVEMENT OF ECCENTRIC ACTIVITY FOLLOWED BY A BURST OF CONCENTRIC ACTIVITY TO PRODUCE A DESIRED POWERFUL OUTPUT OF THE MUSCLE.
Methods of Training. Learning Objectives Identify the different training methods that can be included in a training session. Identify how these training.
1 Sports Performance 15 UNIT II TRAINING PRINCIPLES Section 2.4: SPEED AND AGILITY DEVELOPMENT By Andrew Morgan BPE/Bed c.2003.
Year 10 G.C.S.E- Training Methods Mr. P. Griffiths.
Chapter 9 Plyometrics.
Training hard does not mean you are training smart
Plyometric Exercises For College Athletes
Training Methods & Training Principles
Plyometric Training.
Training methods Learning Objectives
Training Techniques.
Effect of Short-Term Plyometric Training on Speed, Strength and Power.
Fitness Training & Programming
Training Principles and Methods
Physical Preparation and Multi-Jumps
Chapter 19 Plyometrics.
Performance Enhancement
Training Methods.
Rehabilitation.
Scott Christopher Roberts
Module 6- Speed, Plyometrics, Tecnhique and Testing
Training Principles.
Training Methods.
Presentation transcript:

Plyometrics for a High jump athlete Peak Strength John Felton

What is Plyometric Training? Also referred to as Stretch Shortening Cycle - due to the muscular structures eccentric lengthening and rapid concentric shortening phases. OR Shock Method Training - due to its taxing nature on muscles, tendonous/ligamentous and nervous system.

Leyman’s Terms Imagine an elastic band The lengthening of the band builds up kinetic energy A brief phase (amortization) where the energy is then stored in its fibres Letting the band go represents the shortening of the muscles and transfer of energy in an explosive manner.

High Jump training and Plyo’s? 2 main areas of ground contact Approach and take off Plyo’s can improve both of these elements through strength, speed and power development. Research shows that Plyometrics can increase sprint times equally as much as specific sprint training and also improve jump height through power development.

….Continued We can train this system through 3 areas of Plyometrics: 1.Hopping 2.Countermovement jumps 3.Drop jumps All of which can be performed in multi- directional movements as a crossover to the high jump approach and take off.

Plyometric Video Plyometrics for High Jump Athletes - YouTube

Implementation Introduction of Plyo’s following pre-screening: 1. Injuries 2. Hx of Resistance Training 3. Strength – guidelines obtained from NSCA’s performance training journal 2-3 x weekly during latter stages of conditioning period placements depending on ability level can be 200:400 in trained athletes (high:low intensity) Same recovery as resistance training (same demands on body’s structures) 2-3 mins between sets and up to 72hours between sessions depending on your athletes recovery time.

References and Further Reading For sports with dynamic SSC, depth jumps appear better than countermovement jumps – eccentric demand (Gehri, 1998) Increased power in active males (Potteiger et al., 1999) Improves running economy in untrained distance runners (Turner et al., 2003) UKSCA Journals