Ch19 (403 450)

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Ch19 (403 450)

  1. 1. C H A P T E R Plyometric Training David H. Potach and Donald A. Chu 1 9
  2. 2. Chapter Outline  Plyometric mechanics and physiology  Further research  Plyometric program design  Plyometrics and other forms of exercise  Safety considerations
  3. 3. Illustration of the Stretch Reflex
  4. 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. 5. T he 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. 6. Proper Plyometric Landing Position
  7. 7. Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop
  8. 8. Lower-Body Plyometric Drills: Jumps in Place Squat Jump
  9. 9. Lower-Body Plyometric Drills: Jumps in Place Jump and Reach
  10. 10. Lower-Body Plyometric Drills: Jumps in Place Double-Leg Tuck Jump
  11. 11. Lower-Body Plyometric Drills: Jumps in Place Split Squat Jump
  12. 12. Lower-Body Plyometric Drills: Jumps in Place Cycled Split Squat Jump
  13. 13. Lower-Body Plyometric Drills: Jumps in Place Single-Leg Tuck Jump
  14. 14. Lower-Body Plyometric Drills: Jumps in Place Pike Jump
  15. 15. Lower-Body Plyometric Drills: Standing Jumps Double-Leg Vertical Jump
  16. 16. Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier
  17. 17. Lower-Body Plyometric Drills: Standing Jumps Single-Leg Vertical Jump
  18. 18. Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Hop
  19. 19. Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Zigzag Hop
  20. 20. Lower-Body Plyometric Drills: Multiple Hops and Jumps Single-Leg Hop
  21. 21. Lower-Body Plyometric Drills: Multiple Hops and Jumps Front Barrier Hop
  22. 22. Lower-Body Plyometric Drills: Multiple Hops and Jumps Lateral Barrier Hop
  23. 23. Lower-Body Plyometric Drills: Bounds Skip
  24. 24. Lower-Body Plyometric Drills: Bounds Power Skip
  25. 25. Lower-Body Plyometric Drills: Bounds Backward Skip
  26. 26. Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound
  27. 27. Lower-Body Plyometric Drills: Bounds Double-Arm Alternate-Leg Bound
  28. 28. Lower-Body Plyometric Drills: Box Drills Single-Leg Push-Off
  29. 29. Lower-Body Plyometric Drills: Box Drills Alternate-Leg Push-Off
  30. 30. Lower-Body Plyometric Drills: Box Drills Lateral Push-Off
  31. 31. Lower-Body Plyometric Drills: Box Drills Side-to-Side Push-Off
  32. 32. Lower-Body Plyometric Drills: Box Drills Jump to Box
  33. 33. Lower-Body Plyometric Drills: Box Drills Squat Box Jump
  34. 34. Lower-Body Plyometric Drills: Box Drills Lateral Box Jump Step down
  35. 35. Lower-Body Plyometric Drills: Box Drills Jump From Box Step from box
  36. 36. Lower-Body Plyometric Drills: Depth Jumps Depth Jump Step from box
  37. 37. Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box  2  1  3  4
  38. 38. Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump
  39. 39. Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement  2  1  3
  40. 40. Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump
  41. 41. Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump
  42. 42. Upper-Body Plyometric Drills: Throws Chest Pass
  43. 43. Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw
  44. 44. Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw  2  1  3
  45. 45. Upper-Body Plyometric Drills: Throws Single-Arm Throw
  46. 46. Upper-Body Plyometric Drills: Throws Power Drop
  47. 47. Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up  2  1  3
  48. 48. Trunk Plyometrics 45-Degree Sit-Up  2  1  4  3

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