Plyometrics - Explosive Power Training
“The Link between Strength and Power”
Plyometric
Pleythyein (Ply- or Plio-) - to increase
Metric - to measure
Measurable increase
History
Eastern block countries x 35 years
Training regimen for track athletes
Yuri Veroshanski (Soviet) - 1967
Link between Strength and Power
Strength = Force
Power = F x D/T
Power = Strength/Time
Link between Strength and Power
Speed + Strength Power
Speed-Strength = ability to exert maximal force during high-speed
movements
Definitions
Exercises characterized by powerful muscular contractions in response to rapid, dynamic loading or stretching (Radcliffe and Farentinos, 1985)
Definitions
Any exercise that uses the natural elastic recoil elements of muscle and the stretch reflex to produce a stronger, faster muscle response (Chu, 1988)
Physiology (Neurological)
Myotatic/Stretch/Monosynaptic ReflexMuscle Spindles
- rate of stretch- length of stretch
Physiology (Mechanical)
Utilization of stored elastic (potential) energy
SECDependent on:
- movement amplitude- transition (coupling) time
Physiology
SECStructures that transmit the active,
muscle force productionEpimysium + TendonResist stretching but can be
stretchedstiffness vs. compliance
SEC
Load
Contractile Component(Active Tension)
Series Elastic Component(External Tension)
Components of Plyometrics
Stretch-Shortening Cycle
Eccentric Phase
Amortization Phase
Concentric Phase
Plyometric Activities
Baseball SwingGolf SwingJumpingRunningThrowingChange of direction
Lower Extremity Plyometric Activities
Jumps-in-placeSquat jumpDouble-leg tuck jump (single)Double-leg vertical power jump
(single)Broad jumpPike jump
Lower Extremity Plyometric Activities
Jumps-in-placeSplit squat jumpCycle split squat jumpBroad/long jumpStanding triple jump
Lower Extremity Plyometric Activities
HopsHops - double/single zigzagDouble legSingle leg
Lower Extremity Plyometric Activities
BoundsAlternate leg boundsCombination leg bounds
Lower Extremity Plyometric Activities
ShockIn-depth jumpsBox jumps - multiples
Upper Extremity Plyometric Activities
Plyometric push-upClap push-upDrop-and-catch push-upMedicine ball push-upMedicine ball activities
- catch and throws
Trunk Plyometric Activities
Medicine ball sit-up
Plyometric leg raise
Rehabilitation Applications
Quick stretch - PNFStep downsDynamic wall push-upsPediatrics - obstacle courses,
medicine ballAngle boards
Surfaces for Jumps
Resilient
Grass
Rubber/track
Prescription
Modelower vs. upper extremityspecific types of exercise
Intensitytype of exercise (skips, hops, etc.)height of boxes (16 - 43”) = 30”weight of balls
Prescription
Frequencydays/week ( 1 - 3)
Volume repetitions ground contacts (80 - 140)
Prescription
Volume guidelines
Beginner (80 - 100)Intermediate (100 - 120)Advanced (120 - 140)
Prescription
Recovery5 - 10 sec. between reps2 - 3 min. between sets
Program Length4 - 10 weeksOverload
Prescription
ProgressionProgressive overload
Warm-up
Strength Base
Lower ExtremitySquat: 1.5 - 2.5 x body weight ( = 1.5)
Upper Extremity five clap push-upsBW > 250 lbs. BP BWBW < 165 lbs. BP 1.5 x BW