Ch19 (403 450)
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Ch19 (403 450)

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    Ch19 (403 450) Ch19 (403 450) Presentation Transcript

    • C H A P T E R Plyometric Training David H. Potach and Donald A. Chu 1 9
    • Chapter Outline  Plyometric mechanics and physiology  Further research  Plyometric program design  Plyometrics and other forms of exercise  Safety considerations
    • Illustration of the Stretch Reflex
    • 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.
    • 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. 
    • Proper Plyometric Landing Position
    • Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop
    • Lower-Body Plyometric Drills: Jumps in Place Squat Jump
    • Lower-Body Plyometric Drills: Jumps in Place Jump and Reach
    • Lower-Body Plyometric Drills: Jumps in Place Double-Leg Tuck Jump
    • Lower-Body Plyometric Drills: Jumps in Place Split Squat Jump
    • Lower-Body Plyometric Drills: Jumps in Place Cycled Split Squat Jump
    • Lower-Body Plyometric Drills: Jumps in Place Single-Leg Tuck Jump
    • Lower-Body Plyometric Drills: Jumps in Place Pike Jump
    • Lower-Body Plyometric Drills: Standing Jumps Double-Leg Vertical Jump
    • Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier
    • Lower-Body Plyometric Drills: Standing Jumps Single-Leg Vertical Jump
    • Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Hop
    • Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Zigzag Hop
    • Lower-Body Plyometric Drills: Multiple Hops and Jumps Single-Leg Hop
    • Lower-Body Plyometric Drills: Multiple Hops and Jumps Front Barrier Hop
    • Lower-Body Plyometric Drills: Multiple Hops and Jumps Lateral Barrier Hop
    • Lower-Body Plyometric Drills: Bounds Skip
    • Lower-Body Plyometric Drills: Bounds Power Skip
    • Lower-Body Plyometric Drills: Bounds Backward Skip
    • Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound
    • Lower-Body Plyometric Drills: Bounds Double-Arm Alternate-Leg Bound
    • Lower-Body Plyometric Drills: Box Drills Single-Leg Push-Off
    • Lower-Body Plyometric Drills: Box Drills Alternate-Leg Push-Off
    • Lower-Body Plyometric Drills: Box Drills Lateral Push-Off
    • Lower-Body Plyometric Drills: Box Drills Side-to-Side Push-Off
    • Lower-Body Plyometric Drills: Box Drills Jump to Box
    • Lower-Body Plyometric Drills: Box Drills Squat Box Jump
    • Lower-Body Plyometric Drills: Box Drills Lateral Box Jump Step down
    • Lower-Body Plyometric Drills: Box Drills Jump From Box Step from box
    • Lower-Body Plyometric Drills: Depth Jumps Depth Jump Step from box
    • Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box  2  1  3  4
    • Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump
    • Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement  2  1  3
    • Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump
    • Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump
    • Upper-Body Plyometric Drills: Throws Chest Pass
    • Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw
    • Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw  2  1  3
    • Upper-Body Plyometric Drills: Throws Single-Arm Throw
    • Upper-Body Plyometric Drills: Throws Power Drop
    • Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up  2  1  3
    • Trunk Plyometrics 45-Degree Sit-Up  2  1  4  3