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Implementing a Mechanical Model for Plyometric Progressions
The document discusses a mechanical model for plyometric progressions, challenging traditional beliefs about jumping mechanics and impact forces. It emphasizes the importance of vertical and horizontal velocities, landing conditions, and loading patterns to enhance performance and reduce injury risk. Key factors in plyometrics, such as height, movement dynamics, and loading types, are analyzed to inform training progressions.
Implementing a Mechanical Model for Plyometric Progressions
- 1. IMPLEMENTING A MECHANICAL MODEL FORPLYOMETRIC PROGRESSIONS Mike Young, PhD mikeyoungphd mikeyoung
- 3. What if Itold you that everything you’ve ever learned about plyometric progressions is wrong
- 15. I didn’t havea force platform and did just fine thank you
- 18. What was thevertical velocity?
- 20. The difference betweenApex and Landing determines Vertical Velocity
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- 22. Relative to yourhighest point, was your landing point…. Lower? —-> MORE mechanical load!! Higher? —-> Less mechanical load The Same? —-> Moderate mechanical load
- 23. Falling from ahigher height increases vertical velocity at impact In most cases, the difference between the highest and lowest point
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- 28. Did they falla great distance?
- 29. Did they falla great distance? What was the horizontal velocity?
- 30. Any Forward, Backward orLateral Movement?
- 34. Did they falla great distance? What was there horizontal velocity?
- 35. Did they falla great distance? How fast were they moving?
- 36. Did they falla great distance? How fast were they moving? How was the collision?
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- 46. Did they falla great distance? How fast were they moving? Compliant or jarring?
- 47. Did they falla great distance? How fast were they moving? Compliant or jarring? How was the load distributed?
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- 49. Bilateral Loading with Temporal Offset(Skipping)
- 50. Bilateral Asymmetric Loading (Split/ Lunge Jumps)
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- 54. Each LE Limb= ~17% Total BW Lower Leg & Foot = ~6% Total BW Bodyweight Squat = ~88% BW Load on each Leg = ~44% BW Single Leg Squat = ~94% BW Load on Leg = ~94% BW
- 56. Impact Force isapproximately double and eccentric GRF is approximately 30-50% higher
- 57. Single leg depthjumps are approximately half the height as their double leg equivalents
- 58. Bilateral Unilateral Unilateral PlyometricLoading can be MORE THAN 200% of the load of Bilateral Equivalents
- 60. Did they falla great distance? How fast were they moving? Compliant or jarring? BL Temporal Offset, BL Asymmetric, BL Symmetric, Unilateral?
- 61. Low Mechanical LoadHigh Mechanical Load Low Medium High Heigh t None Slight Fast Speed Soft Firm Stiff Rigidi ty Bilateral (Temporal Offset) Bilateral (Asymmetric) Bilateral (Symmetric) Unilateral Landi ng
- 62. Low Drop No Movement Soft Bilateral HighDrop Fast Stiff Unilateral Low Mechanical Load High Mechanical Load
- 64. • Height: + •Movement: - • Collision: ++ • Loading: ++(BL) Answer: Low ML
- 65. • Height: ++ •Movement: ++ • Collision: ++ • Loading: +++(Uni)
- 66. • Height: ++ •Movement: ++ • Collision: ++ • Loading: +++(Uni)
- 67. • Height: ++ •Movement: ++ • Collision: ++ • Loading: +++(Uni) Answer: Moderate ML
- 68. • Height: +++ •Movement: + • Collision: +++ • Loading: ++ (BL) Answer: High ML
- 69. • Height: - •Movement: - • Collision: - • Loading: ++ (BL) Answer: Low ML
- 70. • Height: +++ •Movement: ++ • Collision: + • Loading: + (BLT) Answer: Moderate ML
- 71. • Height: + •Movement: + • Collision: + • Loading: ++ (BL) Answer: Low ML
- 72. • Height: ++ •Movement: + • Collision: +++ • Loading: ++ (BL) Answer: Moderate ML
- 73. • Height: +++ •Movement: +++ • Collision: +++ • Loading: +++ (UL)
- 74. • Height: +++ •Movement: +++ • Collision: +++ • Loading: +++ (UL) Answer: High ML
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- 79. Anyone can fall…. butcan you land?
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- 82. What about externalloading?
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- 84. Qualities Phase 0Phase 1 Phase 2 Phase 3 Landing Preparation Bilateral Landing Rehearsal Unilateral Landing Rehearsal Low Amplitude Bilateral Depth Drops High Amplitude Depth Drops & Single Leg Depth Drops Height Negative Neutral / Positive Maximum Max & Supramax Speed In Place Low Speed Moderate Speed Moderate & High Speed Rigidity Compliant Moderate Moderate Moderate & Stiff Landing Bilateral, Bilateral TO, Bilateral Asymetrical Bilateral, Bilateral TO, Bilateral Asymmetrical, Unilateral Bilateral & Unilateral Bilateral & Unilateral Surface Sand / Grass Grass / Turf Turf /Composite Composite
- 85. KNOW THE 4QUESTIONS UNDERSTAND THE BASICS OF PROJECTILE MOTION & IMPACT CREATE A HIERARCHY BASED ON THE 4 QUESTIONS USE PLYOMETRIC HIERARCHY TO ESTABLISH YOUR ANNUAL, RTP AND LTAD PROGRESSIONS
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