1. Plyometrics

2. Purpose  Strength, speed and power  Heightened excitability – KNOW THE STRETCH REFLEX  Force maximized  Minimize reaction time  Why important?

3. Principles Involved in Plyometrics  Neurophysiological – Muscle Spindles STRETCH REFLEX AGAIN…KNOW IT, LIVE IT – GTO’s Reflexive inhibition MU recruitment

4. Principles Involved in Plyometrics  Neurophysiological  Mechanical – Series Elastic Component Tendons, sheath, sarcolemma – Parallel Elastic Component Muscle connective tissue  Mechanical Output = CC force + SEC + PEC recoil

5. Phases of Plyometrics  Pre-activation Phase  Eccentric Phase (Deceleration Phase)  Amortization (Coupling Time)  Concentric Phase (Acceleration Phase)

6. Phases of Plyometrics  Pre-activation Phase  Eccentric Phase (Deceleration Phase)  Amortization (Coupling Time)  Concentric Phase (Acceleration Phase)

7. Phases of Plyometrics  Pre-activation Phase  Eccentric Phase (Deceleration Phase)  Amortization (Coupling Time)  Concentric Phase (Acceleration Phase)

8. Phases of Plyometrics  Pre-activation Phase  Eccentric Phase (Deceleration Phase)  Amortization (Coupling Time)  Concentric Phase (Acceleration Phase)  Putting Neurology into Practical Standards

9. Key Points in Developing Plyometric Programs  Biomechanical Considerations – Strength Base  Flexibility  Stability Testing – Static vs Dynamic Conditions

10. Components to Consider  Intensity  Volume  Recovery  Frequency

11. Plyometric Progression  Low Intensity – In place plyometrics Jumps, hops – May include some lateral movements  Medium Intensity – Bounds, multiple response jumps  High Intensity – Shock activities, depth jumps, box drills, sport specific drills, position specific drills

12. Lower Extremity (Level 1 Exercises)  Lateral Step Up  Two Foot Ankle Hop  Standing Jump and Reach  Double Leg Bound  Alternate Leg Bound  Skipping

13. Lower Extremity (Level 1 Exercises)  Lateral Step Up  Two Foot Ankle Hop  Standing Jump and Reach  Double Leg Bound  Alternate Leg Bound  Skipping

14. Lower Extremity (Level 1 Exercises)  Lateral Step Up  Two Foot Ankle Hop  Standing Jump and Reach  Double Leg Bound  Alternate Leg Bound  Skipping

15. Lower Extremity (Level 1 Exercises)  Lateral Step Up  Two Foot Ankle Hop  Standing Jump and Reach  Double Leg Bound  Alternate Leg Bound  Skipping

16. Lower Extremity (Level 2 Exercises)  Standing Jump over Barrier  Single Leg Speed Hop  Jump to Box  Jump from Box  Double Leg Box Bound  Tucked Jumps  Incline Bound

17. Lower Extremity (Level 2 Exercises)  Standing Jump over Barrier  Single Leg Speed Hop  Jump to Box  Jump from Box  Double Leg Box Bound  Tucked Jumps  Incline Bound

18. Lower Extremity (Level 2 Exercises)  Standing Jump over Barrier  Single Leg Speed Hop  Jump to Box  Jump from Box  Double Leg Box Bound  Tucked Jumps  Incline Bound

19. Lower Extremity (Level 2 Exercises)  Standing Jump over Barrier  Single Leg Speed Hop  Jump to Box  Jump from Box  Double Leg Box Bound  Tucked Jumps  Incline Bound

20. Lower Extremity (Level 2 Exercises)  Standing Jump over Barrier  Single Leg Speed Hop  Jump to Box  Jump from Box  Double Leg Box Bound  Tucked Jumps  Incline Bound

21. Lower Extremity (Level 3 Exercises)  Side Box Jumps  Hurdle Hop  Incremental Vertical Jump  Box Jump Sprint

22. Lower Extremity (Level 3 Exercises)  Side Box Jumps  Hurdle Hop  Incremental Vertical Jump  Box Jump Sprint

23. Lower Extremity (Level 3 Exercises)  Side Box Jumps  Hurdle Hop  Incremental Vertical Jump  Box Jump Sprint

24. Lower Extremity (Level 3 Exercises)  Side Box Jumps  Hurdle Hop  Incremental Vertical Jump  Box Jump Sprint

25. Upper Extremity Exercises

26. Example of Progression (www.athletic advisor.com) WeeksDrillsSets x RepsRest Interval Sessions 1 & 24 low intensity 2 x 102 min2 x wk 3 & 42 low, 2 medium 2 x 102-3 min2 x wk 5 & 64 medium2-3 x 102-3 min2 x wk 7 & 82 medium 2 high M 2-3 x 10 H 2 x 10 2-3 min2 x wk 9 & 104 highNon-box 2- 3x10, box 2 x 10 2-3 min2 x wk

27. Indications for Plyometrics  High functional activity  Balance and proprioception  Muscle power  Maximize reaction time  Efficiency of movements

28. Precautions and Considerations  Age  Body Weight  Surface  Footwear  BIOMECHANICS  Weight training and plyometrics  Time of performance

29. CONTRAINDICATIONS – No, No’s  Unconditioned athlete  Unyielding surface  Stress related injury history  Acute inflammation  Post-operative conditions  Joint instability