Plyometric Training.ppt

plyometrictraining davidh potach pt ms cscs d nsca cpt ddonalda chu phd pt atc cscs d nsca cpt d fnsca chapter16 plyometrictraining chapterobjectives explainthephysiologyofplyometricexercise identifythephasesofthestretch shorteningcycle identifycomponentsofaplyometrictrainingprogram designasafeandeffectiveplyometrictrainingprogram recommendproperequipmentforplyometricexercise teachcorrecttechniqueforplyometricexercises sectionoutline plyometricmechanicsandphysiologymechanicalmodelofplyometricexerciseneurophysiologicalmodelofplyometricexercisestretch shorteningcycle plyometricmechanicsandphysiology mechanicalmodelofplyometricexerciseelasticenergyintendonsandmusclesisincreasedwitharapidstretch asinaneccentricmuscleaction andthenbrieflystored ifaconcentricmuscleactionfollowsimmediately thestoredenergyisreleased contributingtothetotalforceproduction mechanicalmodel figure16 1 nextslide mechanicalmodelofskeletalmusclefunctiontheserieselasticcomponent sec whenstretched storeselasticenergythatincreasestheforceproduced thecontractilecomponent cc i e actin myosin andcross bridges istheprimarysourceofmuscleforceduringconcentricmuscleaction theparallelelasticcomponent pec i e epimysium perimysium endomysium andsarcolemma exertsapassiveforcewithunstimulatedmusclestretch figure16 1 reprinted bypermission fromalbert 1995 plyometricmechanicsandphysiology neurophysiologicalmodelofplyometricexercisethismodelinvolvespotentiation changeintheforce velocitycharacteristicsofthemuscle scontractilecomponentscausedbystretch oftheconcentricmuscleactionbyuseofthestretchreflex stretchreflexisthebody sinvoluntaryresponsetoanexternalstimulusthatstretchesthemuscles stretchreflex figure16 2 nextslide whenmusclespindlesarestimulated thestretchreflexisstimulated sendinginputtothespinalcordviatypeianervefibers aftersynapsingwiththealphamotorneuronsinthespinalcord impulsestraveltotheagonistextrafusalfibers causingareflexivemuscleaction figure16 2 adapted bypermission fromwilketal 1993 plyometricmechanicsandphysiology stretch shorteningcyclethestretch shorteningcycle ssc employsboththeenergystorageofthesecandstimulationofthestretchreflextofacilitatemaximalincreaseinmusclerecruitmentoveraminimalamountoftime therearethreephases eccentric amortization andconcentric afastrateofmusculotendinousstretchisvitaltomusclerecruitmentandactivityresultingfromthessc table16 1 stretch shorteningcycle figure16 3 nextslide thelongjumpandstretch shorteningcycle a theeccentricphasebeginsattouchdownandcontinuesuntilthemovementends b theamortizationphaseisthetransitionfromeccentrictoconcentricphases itisquickandwithoutmovement c theconcentricphasefollowstheamortizationphaseandcomprisestheentirepush offtime untiltheathlete sfootleavesthesurface figure16 3 keypoint thestretch shorteningcyclecombinesmechanicalandneurophysiologicalmechanismsandisthebasisofplyometricexercise arapideccentricmuscleactionstimulatesthestretchreflexandstorageofelasticenergy whichincreasetheforceproducedduringthesubsequentconcentricaction sectionoutline plyometricprogramdesignmodelowerbodyplyometricsupperbodyplyometricstrunkplyometricsintensityfrequencyrecoveryvolumeprogramlengthprogressionwarm up plyometricprogramdesign modelowerbodyplyometricstheseareappropriateforvirtuallyanyathleteandanysport directionofmovementvariesbysport butmanysportsrequireathletestoproducemaximalverticalorlateralmovementinashortamountoftime thereareawidevarietyoflowerbodydrillswithvariousintensitylevelsanddirectionalmovements table16 2 plyometricprogramdesign modeupperbodyplyometricsdrillsincludemedicineballthrows catches andseveraltypesofpush ups plyometricprogramdesign modetrunkplyometricsexercisesforthetrunkmaybeperformed plyometrically providedthatmovementmodificationsaremade specifically theexercisemovementsmustbeshorterandquickertoallowstimulationanduseofthestretchreflex medicineballsit up figure16 4 nextslide theslideshowsamedicineballsit up thelargerangeofmotionandtimeneededtocompletethisexercisenegateabdominalmusclepotentiationbythestretchreflex figure16 4 plyometricsit up figure16 5 nextslide theslideshowsaplyometricsit up therelativelysmallrangeofmotionandquickmovementinthisexercisemayincreaseabdominalmuscleactivitythroughuseofthestretchreflex figure16 5 plyometricprogramdesign intensityplyometricintensityreferstotheamountofstressplacedonmuscles connectivetissues andjoints itiscontrolledprimarilybythetypeofplyometricdrill generally asintensityincreases volumeshoulddecrease table16 3 plyometricprogramdesign frequencyforty eightto72hoursbetweenplyometricsessionsisatypicalrecoverytimeguidelineforprescribingplyometrics usingthesetypicalrecoverytimes athletescommonlyperformtwotofourplyometricsessionsperweek plyometricprogramdesign recoveryrecoveryfordepthjumpsmayconsistof5to10secondsofrestbetweenrepetitionsand2to3minutesbetweensets thetimebetweensetsisdeterminedbyaproperwork to restratio i e 1 5to1 10 andisspecifictothevolumeandtypeofdrillbeingperformed drillsshouldnotbethoughtofascardiorespiratoryconditioningexercisesbutaspowertraining furthermore drillsforagivenbodyareashouldnotbeperformedtwodaysinsuccession plyometricprogramdesign volumeforlowerbodydrills plyometricvolumeisex pressedascontactsperworkout orindistanceforboundingdrills forupperbodydrills plyometricvolumeisex pressedasthenumberofthrowsorcatchesperworkout recommendedlowerbodyvolumesvaryforathleteswithdifferentlevelsofexperience table16 4 plyometricprogramdesign programlengthcurrently mostprogramsrangefrom6to10weeks however verticaljumpheightimprovesasquicklyasfourweeksafterthestartofaplyometrictrainingprogram plyometricprogramdesign progressionplyometricsisaformofresistancetrainingandthusmustfollowtheprinciplesofprogressiveoverload thesystematicincreaseintrainingfrequency volume andintensityinvariouscombinations plyometricprogramdesign warm upplyometricexercisesessionsmustbeginwithageneralwarm up stretching andaspecificwarm up thespecificwarm upshouldconsistoflow intensity dynamicmovements table16 5listsspecificwarm updrills table16 5 sectionoutline ageconsiderationsadolescentsmasters ageconsiderations adolescentsconsiderbothphysicalandemotionalmaturity theprimarygoalistodevelopneuromuscularcontrolandanaerobicskillsthatwillcarryoverintoadultathleticparticipation graduallyprogressfromsimpletocomplex therecoverytimebetweenworkoutsshouldbeaminimumoftwotothreedays keypoint underpropersupervisionandwithanappropriateprogram prepubescentandadolescentchildrenmayperformplyometricexercises depthjumpsandhigh intensitylowerbodyplyometricsarecontraindicatedforthispopulation ageconsiderations masterstheplyometricprogramshouldincludenomorethanfivelow tomoderate intensityexercises thevolumeshouldbelower thatis shouldincludefewertotalfootcontactsthanastandardplyometrictrainingprogram therecoverytimebetweenplyometricworkoutsshouldbethreetofourdays keypoint prepubescentchildrenshouldnotperformdepthjumpsandotherhigh intensitylowerbodydrills adolescentsusuallycansafelyparticipateinplyometrictrainingdependingontheirabilitytofollowdirections mastersathletescandoplyometrics aslongasmodificationsaremadefororthopediccon ditionsandjointdegeneration sectionoutline plyometricsandotherformsofexerciseplyometricexerciseandresistancetrainingplyometricandaerobicexercise plyometricsandotherformsofexercise plyometricexerciseandresistancetrainingcombinelowerbodyresistancetrainingwithupperbodyplyometrics andupperbodyresistancetrainingwithlowerbodyplyometrics performingheavyresistancetrainingandplyo metricexercisesonthesamedayisgenerallynotrecommended someadvancedathletesmaybenefitfromcomplextraining whichcombinesintenseresistancetrainingwithplyometricexercises table16 6 plyometricsandotherformsofexercise plyometricandaerobicexercisebecauseaerobicexercisemayhaveanegativeeffectonpowerproduction itisadvisabletoperformplyometricexercisebeforeaerobicendurancetraining sectionoutline safetyconsiderationspretrainingevaluationoftheathletetechniquestrengthspeedbalancephysicalcharacteristics continued sectionoutline continued safetyconsiderationsequipmentandfacilitieslandingsurfacetrainingareaequipmentproperfootwearsupervisiondepthjumping safetyconsiderations pretrainingevaluationoftheathletetechniquebeforeaddinganydrill thestrengthandconditioningprofessionalmustdemonstratepropertechniquetotheathlete properlandingtechniqueisessentialtopreventinjuryandimproveperformanceinlowerbodyplyometrics properplyometriclandingposition figure16 6 nextslide theshouldersareinlinewiththeknees whichhelpstoplacethecenterofgravityoverthebody sbaseofsupport figure16 6 safetyconsiderations pretrainingevaluationoftheathletestrengthforlowerbodyplyometrics theathlete s1rmsquatshouldbeatleast1 5timeshisorherbodyweight forupperbodyplyometrics thebenchpress1rmshouldbeatleast1 0timesthebodyweightforlargerathletes thoseweighingover220pounds or100kg andatleast1 5timesthebodyweightforsmallerathletes thoseweighinglessthan220pounds analternativemeasureofprerequisiteupperbodystrengthistheabilitytoperformfiveclappush upsinarow safetyconsiderations pretrainingevaluationoftheathletespeedforlowerbodyplyometrics theathleteshouldbeabletoperformfiverepetitionsofthesquatwith60 bodyweightin5secondsorless tosatisfythespeedrequirementforupperbodyplyometrics theathleteshouldbeabletoperformfiverepetitionsofthebenchpresswith60 bodyweightin5secondsorless safetyconsiderations pretrainingevaluationoftheathletebalancethreebalancetestsareprovidedintable16 7 listedinorderofdifficulty eachtestpositionmustbeheldfor30seconds testsshouldbeperformedonthesamesurfaceusedfordrills anathletebeginningplyometrictrainingforthefirsttimemuststandononelegfor30secondswithoutfalling anathletebeginninganadvancedplyometricprogrammustmaintainasingle leghalfsquatfor30secondswithoutfalling table16 7 safetyconsiderations pretrainingevaluationoftheathletephysicalcharacteristicsathleteswhoweighmorethan220pounds 100kg maybeatanincreasedriskforinjurywhenperformingplyometricexercises further athletesweighingover220poundsshouldnotperformdepthjumpsfromheightsgreaterthan18inches 46cm safetyconsiderations equipmentandfacilitieslandingsurfacetopreventinjuries thelandingsurfaceusedforlowerbodyplyometricsmustpossessadequateshock absorbingproperties agrassfield suspendedfloor orrubbermatisagoodsurfacechoice safetyconsiderations equipmentandfacilitiestrainingareatheamountofspaceneededdependsonthedrill mostboundingandrunningdril