Chapter 11 Plyometric (Reactive) Training Concepts

Objectives After this presentation, the participant will be able to: –Define plyometric (reactive) training and describe it’s uses. –Discuss the importance of plyometric training. –Design a plyometric training program for clients in any level of training. –Perform and instruct various plyometric training exercises.

Concepts in Plyometric Training Enhanced performance during functional activities emphasizes the ability of muscles to exert maximal force output in a minimal amount of time (also known as rate of force production).

Concepts in Plyometric Training Quick, powerful movement involving an eccentric muscle action followed immediately by an explosive concentric contraction. Provides the ability to train specific movement patterns in a biomechanically correct manner at a more functionally appropriate speed. Success in most functional activities depends on the speed at which muscular force is generated.

Phases of Plyometric Exercise There are three distinct phases involved in plyometric training: –eccentric (loading) phase –amortization (transition) phase –concentric (unloading) phase

Importance of Plyometric Training Plyometric exercises enhance the excitability, sensitivity, and reactivity of the neuromuscular system and increase the rate of force production (power), motor unit recruitment, firing frequency (rate coding), and motor unit synchronization. All movement patterns that occur during functional activities involve a series of repetitive stretch-shortening cycles (eccentric and concentric contractions).

Designing a Plyometric Training Program Adequate functional total body strength, core strength, and balance are essential before beginning plyometric training. The fitness professional must ensure proper muscle balance, core strength and stability, and coordination.

Exercise Selection Exercises must be –Safe –Done with supportive shoes –Performed on a proper training surface Grass field Basketball court Tartan track surface Rubber track surface –Progressive

Variables Planes of Motion –Sagittal –Frontal –Transverse Type of Implements –Tape –Cones –Boxes Amplitude of Movement

Levels of Plyometric Training There are three levels of training within NASM’s OPT™ model: –Stabilization –Strength –Power

Plyometric-Stabilization Exercises Exercises involve little joint motion, with a 3-5 second hold upon landing. Designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency. Squat Jump with Stabilization.

Plyometric-Strength Exercises Exercises involve more dynamic eccentric and concentric movement through a full range of motion. Repeated Squat Jump

Plyometric-Power Exercises Exercises involve the entire muscle action spectrum and contraction velocity spectrum during integrated functional movements. Performed as fast and as explosively as possible.

Implementing a Plyometric- Program Stabilization Level (Phase 1) –Select Reactive Stabilization Exercises Strength Level (Phases 2–4) –Select Reactive Strength Exercises Power Level (Phase 5) –Select Reactive Power Exercises

Program Design

Summary A plyometric-training program is designed to enhance neuromuscular efficiency, increase rate of force production, and improve functional eccentric strength. A client must exhibit proper levels of total body strength, core strength, and balance before progressing into plyometric training. A proper plyometric-training program follows the same systematic progression as the OPT™ Model: stabilization, strength, and power.