1. Chapter 11 Plyometric (Reactive) Training Concepts

2. Purpose
To provide the fitness professional with a fundamental level of knowledge regarding the use of plyometric training concepts.
To allow the fitness professional to select and administer the appropriate plyometric training protocol for all clients.

3. 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.

4. 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).

5. 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.

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

7. 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).

8. Designing a Plyometric Training Program
Adequate functional total body strength, core strength, and balance are essential before beginning plyometric training.
The fitness professional must follow specific program guidelines, proper exercise selection criteria, and detailed program variables.

9. 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

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

11. Levels of Plyometric Training
There are three levels of training within NASM’s OPT™ model: (a) stabilization, (b) strength, and (c) power

12. Plyometric-Stabilization Exercises
Exercises involve little joint motion
Designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency.

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

14. 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.

15. 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

16. Program Design

17. 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.