FOR PHYSIOTHERAPY STUDENTS

1. n
PLYOMETRICS

2. Definition
History
Physiology of plyometrics
Purpose
Goals
Sources of resistance
Benefits
Guidelines
Pre evaluation
Program design
Indications &
contraindication
Precaution
Progression
Upper limb Plyometric
exercise

3. Plyometrics is defined as exercises
that enable a muscle to reach maximum
strength in as short a time as possible.
It is a method used to produce power.

4. • Practically, plyometrics is defined as a quick, powerful
movement involving prestretcing the muscle and
activating the stretch-shortening cycle to produce a
subsequently stronger concentric contraction.

5. • Eastern Europe
• “Jump Training”
• Fred Wilt – field coach named it
• Plyo – means “to increase”
• Metric – means “to measure”

6. Mechanical Model of Plyometric Exercise
Neurophysiological Model of Plyometric Exercise

8.  Also referred to
as Monosynaptic
response
 Fastest reflex in
body

9. Muscle is stretched
• Stretch reflex initiated
Muscle spindle send input to spinal
cord via type Ia fibres(breaking effect)
• Spinal cord sends impulses to agonist fibres
causing reflexive muscle contraction

10. PHASES
ECCENTRIC CONCENTRIC
Amortization

11. Magnitude
of stretch
Duration
of stretch
ENERGY

12. • It is the time between the end of the pre-stretch and the
start of the concentric muscle action. This brief transition
period from stretching to contracting is known as the
amortization phase.

13. A. Key to preformance among the three variables?????
B. WHICH PHASE CREATES GREATEST FORCE IN
PLYOMETRICS???

14. ECCENTRIC
ACTION
SEC&PEC
Stretched
Microtrauma
Hydroxypropline
Creates
Noxious
Stimulus

15. Heighten the excitability of the
nervous system for improved
reactive ability of
the neuromuscular system

17. – Decrease amount of time required between the eccentric m.
contraction & the initiation of the overcoming concentric
contraction
– Power development
– Hypertrophy of type ll b fibres

18. Sources for Resistance
–Body weight
–External forces
• Elastic tubing
• Elastic bands (Theraband)
• Medicine ball
• cones serve as barrier

19. FUNCTIONS OF GTO
• when activated during
contraction-inhibits
contraction
• when activated during
stretching-inhibit muscle
spindle causing deeper
stretch.

20. WHICH REFLEX DOMINATE DURING
STRETCHING
• GTO surround collagen and not extrafusal muscle
fibres,they are not so sensitive to stretch as collagen has
stiffer molecular structure than muscle spindle.

21. BENEFITS

22.  Appropriate only in later stages of rehabilitation
Should be specific to the goals of the athlete
When proper technique can no longer be demonstrated or
max. volume has been achieved , the exercise must be
stopped

23. ROM -WNL
Exhibit coordination & proprioceptive abilities
Free of swelling & pain from any injury or condition
 Balance
– The maintenance of a position without moving for a given
period of time
– Should be able to stand on one leg for 30 second

24. Pre-evaluation continued....
• Proprioceptive tests WNL based on a bilateral comparison and relative to
normative data
• MMT must be at least a 4/5 for the muscles mostly involved with the
injury/surgery whereas all other muscles must be 5/5, negative neurological
tests.
• Special tests should be normal without signs or symptoms,
• The closed kinetic chain UE stability test (CKCUEST) score should be within
20% of normative data (males-21 touches;females-23 touches)
• The seated shot put should be within 20% of relative to normative data.

25. The closed kinetic chain UE
stability test
• The CKCUES test is performed from a push-up position.
Males perform CKCUES test by assuming a push-up
position and females by assuming a modified (kneeling)
push-up position; both with back flat parallel to the floor,
hands at 36-inches apart and weight-bearing upper
extremities positioned perpendicular to the floor and over
the hands. Two parallel and aligned lines are marked on
the floor to determine the initial placement of the hands.
Thus, to beginning the test, subject assumes a push-up
position with one hand of each line marked at the floor.
Then, during 15 seconds, the subject leans over one
hand and picks up the opposite hand reaches over to
touch hands and then returns the hand to the starting
position.
• 3 trials of 15 sec rest period =45sec

26. The seated shot put
• Participants sit with their back against a wall, knees straight and feet flat on the
floor.
• Participants held the medicine ball at shoulder height and are instructed to push
the ball (not throw it) as far forward as possible, keeping their head, scapula on
the nontest side, and back in contact with the wall and their nonthrowing arm in
their lap.
• Distance is measured from the wall to the site of ball contact with the floor.

27. Program Design
• Direction of Body Movement
• Horizontal body movement is less stressful than
vertical movement
• Weight of Athlete
• The heavier the athlete, the greater the training
demand placed on the athlete
• Speed of Execution of Exercise
•  speed of execution on exercises (SL hops) raises
the training demand on the individual
• External Load
• Adding an external load can significantly  the
training demand

28. Plyometric Program Design
• Plyometric intensity refers to the amount of stress placed
on muscles, connective tissues, and joints.
• Generally, as intensity increases, volume should
decrease.

29. WAYS TO INCREASE
• Amount of effort exerted - Can be controlled by type
of exercise performed (DL jumping – less stressful
than SL jumping)
• Progress from simple to complex activities
• Adding external weight or raising box height
increases intensity

30. • The number of plyometric training
sessions per week
• Should range from 1-3 sessions per
week
• Frequency differs depending on the
sport.

31. RECOVERY
• The time between repetitions,
sets, and workouts(WORK
REST RATIO) & is specific to
the volume and type of drill
being performed.
• 48-72 hours is typical recovery
between sessions..

32. VOLUME
• Volume – The total work performed in a single workout
session
• For lower body drill- contacts per workout
• For upper body drills- the number of throws or catches
per workout.

33. Indications for Plyometrics
• High functional activity
• Balance and proprioception
• Muscle power
• Maximize reaction time
• Efficiency of movements

34. Precautions and Considerations
• Age
• Surface
• Always train with knowledgeable supervision
• Never begin a plyometric training program before a
medical and orthopedic screening examination has been
conducted

35. CONTRAINDICATIONS – No, No’s
• Unconditioned athlete
• Unyielding surface
• Stress related injury history
• Acute inflammation
• Post-operative conditions
• Joint instability

36. 90/90 external rotation plyometric exercise
Ecc-internal rot,tricep,wrist flexor
protractors,scapula downward
rotators followed by concentric of
same muscles.

37. CKC UE Plyometrics PUSH UP

38. Shoulder extension With inertial Exercise System
• eccentric contractions of
the triceps, posterior
deltoid, and
scapulothoracic muscles
followed by concentric
contarctions.

39. External rotation with the Inertial Exercise System
• INITIAL POSITION: shoulder - 90 degree of
abduction and maximal internal rotation. The
elbow is flexed to 90 degree. The
• athlete throws the ball backwards by rapidly
externally rotating the shoulder . The athlete
eccentrically uses the external rotators of
• the shoulder initially.

40. TRICEPS DIPS
up phase-biceps :eccentric
triceps-concentric
down phase:Triceps:eccentric
biceps-concentric

41. PULLOVER PASS
Initial phase-
shoulder extensor
-eccentric
contraction
Lowering phase-
shoulder extensors
:concentric

42. OVERHEAD WALL DRIBBLES
• protraction and upward
rotation
• protraction
• protraction and
downward
rotation+depression

43. Limited range of motion (short
arc exercises) using
a bolster
Full range of motion (full-arc
exercises) with
patients arm off the side of the
table

44. PROGRESSION
Principles of overload
• Repetitions
• sets
• frequency
• rest intervals
• duration
• Light load when starting
out
• Stable before unstable
• Bilateral before unilateral
• low intensity to high
intensity
• longer amortization to
shorter

45. NATIONAL STRENGTH & CONDITIONING ASSOCIATION
POSITION STATEMNT ON PLYOMETRIC EXERCISE (1993)

46. CONTINUED...

48. REFERENCES
1) Pezzullo, D. J., Karas, S., & Irrgang, J. J. (1995). Functional plyometric exercises for the
throwing athlete. Journal of athletic training, 30(1), 22.
2) Davies, G., Riemann, B. L., & Manske, R. (2015). Current concepts of plyometric exercise.
International journal of sports physical therapy, 10(6), 760.
3) Singla, D., Hussain, M. E., & Moiz, J. A. (2018). Effect of upper body plyometric training on
physical performance in healthy individuals: A systematic review. Physical Therapy in Sport,
29, 51-60.
4) Brown, L. E., & Faigenbaum, A. D. (2000). Are Plyometrics Safe For Children?. Strength &
Conditioning Journal, 22(3), 45.
5) Clayton, N., Drake, J., Larkin, S., Linkul, R., Martino, M., Nutting, M., & Tumminello, N.
(2015). Foundations of Fitness Programming. Colorado Springs, CO: National Strength and
Conditioning Association.
6) Chimera, N. J., Swanik, K. A., Swanik, C. B., & Straub, S. J. (2004). Effects of plyometric
training on muscle-activation strategies and performance in female athletes. Journal of
athletic training, 39(1), 24.
7) Shah, S. (2012). Plyometric exercises. International journal of health sciences and
research, 2(1), 115-126.