1. Chapter 19
Plyometrics

2. Chapter 19
Plyometrics – A quick powerful movement using a prestretch that involves the Stretch Shortening Cycle.
Elastic energy is the key
Concentric & Eccentric Movements
Phase I
Eccentric which preloads the agonist muscle

3. Chapter 19 Phase II Phase III
Amoritization – End of the eccentric phase until initiation of the concentric phase.
If the eccentric phase is too long the elastic energy will dissipate as heat (No Potentiate from stretch reflex)
Phase III
Concentric Phase

4. Chapter 19 Modalities Intensities – Refer to page 435
Lower Body – Jump in Place, Multiple Jumps, Box Drills, Depth jumps
Upper Body – Variations of push-ups, Medicine Ball Throws
Trunk (Core) – Medicine ball sit-ups
Intensities – Refer to page 435

5. Chapter 19 Frequency Progression Volume
Allow hours between exercise sessions
Progression
Twice a week but refer to page 435
Volume
May be expressed as set, reps, distance or foot strikes

6. Chapter 19
Program Length – 6 – 10 weeks; Should see increases in power at 4 weeks.
Remember Plyometrics is resistive in nature (not aerobic) and should be used on conjunction with resistance training.