Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts for Performance Enhancement Chapter 8

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Objectives for Plyometric Training Describe it and its purpose Rationalize its importance Design a Plyometric Training Program

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts What is it? –Quick powerful movement –Eccentric followed by explosive concentric –Accomplished by Stretch Shortening Cycle (SSC) a.k.a Integrated Performance Paradigm

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Integrated Performance Paradigm

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Plyometric Training will –Enhances Motor Learning –Improve Neuromuscular Efficiency –Promote muscle excitability, sensitivity, reactivity

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Plyometric Training will increase –Rate of force production –Motor unit recruitment –Rate coding –Synchronization

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Plyometric Training is applicable to sport –All movement involves a series of SSC –Body must react quickly to accelerate

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Plyometric Training will prepare athlete for sport –Exercises must utilize Specific movement patterns Rapid change of direction Functionally applicable speeds

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Three Phases of Plyometric Exercise –Eccentric (loading) –Amortization (transition) –Concentric (unloading)

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Physiologic Principles of Plyometric Training –Proprioceptive properties of a muscle facilitate muscle activity Muscle spindles, Golgi Tendon Organs

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Physiologic Principles of Plyometric Training –Elastic properties of a muscle Series and Parallel Elastic Component Potential energy stored and released Inversely proportional to amortization duration

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Proposed mechanisms for enhanced performance –Enhanced Muscle Spindle Activity Faster loading = greater force –Desensitization of Golgi Tendon Organ Increases muscle inhibition stimulation threshold

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Proposed mechanisms for enhanced performance –Enhanced Neuromuscular Efficiency Better control of agonists and synergists Enables CNS to be more reflexive

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Concepts (Cont’d) Plyometric training and integrated training –May improve multiple performance factors Plyometric training in isolation –May not improve performance. Plyometric training is safe for children Plyometric Training may reudce injury rates

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Program This is an advanced training tool –Need appropriate flexibility, core strength, balance Focus on shortening amoritization duration Progress by increasing stretch load intensity –Greater jump distance or height –Double leg to single leg jumps

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Program (Cont’d) Monitor volume by foot contacts –Depends on exercise intensity –Depends on athlete’s experience Progress using OPT Model

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Stabilization Develops –Optimum landing mechanics –Postural alignment –Reactive neuromuscular efficiency Exercises involve little joint motion

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Stabilization (Cont’d) Box jump up with stabilization

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Strength Develops –Dynamic joint stabilization –Eccentric strength –Rate of force production –Neuromuscular Efficiency of HMS

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Strength (Cont’d) Exercises involve –Full ROM with eccentric and concentric action –Repetitive jumping –Multi-planar movement

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Strength (Cont’d) any plyometric strength exercise

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Power Develops –Rate of force production –Eccentric and Reactive Strength –Reactive joint stabilization –Optimum force production

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Power (Cont’d) Exercises Involve –Fast and explosive movement –Functional movement velocities –Multi-planar movement

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Power (Cont’d) Depth Jump Progression

Copyright © 2010 Wolters Kluwer Health | Lippincott Williams & Wilkins Plyometric Training Design Parameters Select appropriate exercises for training phase Phase 1 – Plyometric Stabilization Phase 2,3,4 – Plyometric Strength Phase 5,6 – Plyometric Power See Table 8-2