1. Plyometrics

2. Chapter 16 & 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 16 &19 Phase II –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 16 &19 Modalities –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 –

5. Chapter 16&19 Frequency –Allow 48-72 hours between exercise sessions Progression –Twice a week but refer to book Volume –May be expressed as set, reps, distance or foot strikes

6. 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.