1. 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

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

3. Illustration of the Stretch Reflex

4. 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.

5. 
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.

6. Proper Plyometric Landing Position

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

8. Lower-Body Plyometric Drills: Jumps in Place
Squat Jump

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

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

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

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

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

14. Lower-Body Plyometric Drills: Jumps in Place
Pike Jump

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

16. Lower-Body Plyometric Drills: Standing Jumps
Jump Over Barrier

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

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

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

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

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

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

23. Lower-Body Plyometric Drills: Bounds
Skip

24. Lower-Body Plyometric Drills: Bounds
Power Skip

25. Lower-Body Plyometric Drills: Bounds
Backward Skip

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

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

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

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

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

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

32. Lower-Body Plyometric Drills: Box Drills
Jump to Box

33. Lower-Body Plyometric Drills: Box Drills
Squat Box Jump

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

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

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

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

38. Lower-Body Plyometric Drills: Depth Jumps
Squat Depth Jump

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

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

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

42. Upper-Body Plyometric Drills: Throws
Chest Pass

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

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

45. Upper-Body Plyometric Drills: Throws
Single-Arm Throw

46. Upper-Body Plyometric Drills: Throws
Power Drop

47.    Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up1  2  3

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