1 9 Plyometric Training David H. Potach and Donald A. Chu C H A P T E R Plyometric Training David H. Potach and Donald A. Chu

Chapter Outline Plyometric mechanics and physiology Plyometric program design Plyometrics and other forms of exercise Safety considerations Further research

Illustration of the Stretch Reflex

Stretch-Shortening Cycle Phase I—Eccentric (stretch of the agonist muscle) - Elastic energy is stored in the SEC. - Muscle spindles are stimulated. Phase II—Amortization (pause between phases I and II) - Ia afferent nerves synapse with alpha motor neurons. - Alpha motor neurons transmit signals to agonist muscle group. Phase III—Concentric (shortening of agonist muscle fibers) - Elastic energy is released from the SEC. - Alpha motor neurons stimulate the agonist muscle group.

 The stretch-shortening cycle combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action.

Proper Plyometric Landing Position

Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop

Lower-Body Plyometric Drills: Jumps in Place Squat Jump

Lower-Body Plyometric Drills: Jumps in Place Jump and Reach

Lower-Body Plyometric Drills: Jumps in Place Double-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in Place Split Squat Jump

Lower-Body Plyometric Drills: Jumps in Place Cycled Split Squat Jump

Lower-Body Plyometric Drills: Jumps in Place Single-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in Place Pike Jump

Lower-Body Plyometric Drills: Standing Jumps Double-Leg Vertical Jump

Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier

Lower-Body Plyometric Drills: Standing Jumps Single-Leg Vertical Jump

Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Zigzag Hop

Lower-Body Plyometric Drills: Multiple Hops and Jumps Single-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and Jumps Front Barrier Hop

Lower-Body Plyometric Drills: Multiple Hops and Jumps Lateral Barrier Hop

Lower-Body Plyometric Drills: Bounds Skip

Lower-Body Plyometric Drills: Bounds Power Skip

Lower-Body Plyometric Drills: Bounds Backward Skip

Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: Bounds Double-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: Box Drills Single-Leg Push-Off

Lower-Body Plyometric Drills: Box Drills Alternate-Leg Push-Off

Lower-Body Plyometric Drills: Box Drills Lateral Push-Off

Lower-Body Plyometric Drills: Box Drills Side-to-Side Push-Off

Lower-Body Plyometric Drills: Box Drills Jump to Box

Lower-Body Plyometric Drills: Box Drills Squat Box Jump

Lower-Body Plyometric Drills: Box Drills Lateral Box Jump Step down

Lower-Body Plyometric Drills: Box Drills Jump From Box Step from box

Lower-Body Plyometric Drills: Depth Jumps Depth Jump Step from box

   Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box  1  2  3  4

Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump

  Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement  1  2  3

Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump

Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump

Upper-Body Plyometric Drills: Throws Chest Pass

Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw

  Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw  1  2  3

Upper-Body Plyometric Drills: Throws Single-Arm Throw

Upper-Body Plyometric Drills: Throws Power Drop

   Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up 1  2  3

Trunk Plyometrics 45-Degree Sit-Up  1  2  3  4