P LYOMETRICS AND C ORE S TRENGTH Amy Konieczny Kinesiology December 1, 2009

O VERVIEW Thesis In order begin Plyometric training, it is important to incorporate core training in order that an athlete does not get injured. Plyometrics Core Strength PLYO vs. BAL Study Conclusions

P LYOMETRICS What is it? Type of exercise in which the muscles are contracted eccentrically then immediately concentrically Main goal is to improve Power Concerned not just with the application of force, but the rate of force development. Speed deals with the amount of internal strength which the neuromuscular is able to mobilize per unit of time Improve neuromuscular action as well as muscle contraction

C ORE S TRENGTH Injury related to Core Strength Exercises dealing with Deceleration Plyometrics Minimize deceleration forces Biomechanics Increase in sports performance

P LYOMETRICS VS. S TABILIZATION Introduction Goal was to improve neuromuscular training to decrease risk of injury in female athletes Study compared the effects of plyometric jumping (PLYO) versus dynamic stabilization (BAL) exercises Hypothesis 1- PLYO group would demonstrate improvements in power while BAL would not Hypothesis 2- BAL would improve posture and stability while PLYO would not Hypothesis 3- Bal group would improve dissipation forces while PLYO would not Hypothesis 4- PLYO group would increase isokinetic strength

P LYOMETRICS VS. S TABILIZATION Methods 19 female athletes years old all citing primary sport as volleyball Two Groups- PLYO Group vs. BAL Group (No exercises mixed) Procedures Compare Tables 1 and 2 For Training Regimen PLYO group focused on jumping with maximum effort and power as well as techniques with quick reactions BAL group focused on dynamic stabilization and balance

PLYO Squat Jumps Tuck Jumps Box Jumps Barrier jumps Forward Jumps Lateral Jumps Power Steps Maximum Height Jumps BAL Line Jump deep hold Drop Hold Position Single Leg Squat hold Jump landing hold Swivel crunch Pelvic Leg Bridges Supermans Lateral Crunch Swimmers

P LYOMETRICS VS. S TABILIZATION Testing Center of Pressure (Balance) Single leg hop repeated ten times on Accu Power platform Mat Lab software (Fancy!) Knee Extensor and Flexor Strength Isokinetic Dynamometer Test quads and hamstrings Vertical Jump Measured on MX1 vertical jump trainer Isoinertial Strength Squat and BP

P LYOMETRICS VS. S TABILIZATION Center of Pressure From pretest BAL group reduced impact force by 7.0% PLYO group had an increase in impact force 7.6% (Not statistically significant!) Dominant v Non-dominant Both PLYO and BAL evened out legs (yay!) Vertical Jump

D ISCUSSION BAL significantly reduced impact landing forces while PLYO group did not Both groups improved on dominant leg PLYO and BAL training both improved H/Q ratio should be considered positive adaptation to injury prevention training as low /Q rations have been related to increased risk of traumatic lower extremity injury in female athletes. Both improved strength in squat and jump measures

W ORKS C ITED Gambetta, Vern. Rethinking Core Training. Modern Athlete and Coach. Ebsco Host, December 1, cc3-bbe5-bd07d4a01eda%40sessionmgr3 Holt, Stephen. “Research Update: Getting to the Core”. Fitness Management. Ebsco Host, December 1, dfb-89a9-9b2d34748b97%40sessionmgr2 McDowell, Dimity. “Never Get Hurt.” Runner’s World. March 2009: Myer et all. The Effects of Plyometric vs. Dynamic stabilization and balance training on power, balance, and landing force in female athletes. Ebsco Host, December 1, Quinn, Elizabeth. Core Training- good Core Training takes more than Ab Exercises. January About.com. Wilson, John D. “Core Stability and Its Relationship to Lower Extremity Function and Injury”.