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1 9 C H A P T E R Plyometric Training David H. Potach and Donald A. Chu

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Page 1: Ch19 (403 450)

1199C H A P T E R

Plyometric TrainingPlyometric Training

David H. Potach and Donald A. Chu

Page 2: Ch19 (403 450)

Chapter Outline

Plyometric mechanics and physiology

Further research

Plyometric program design

Plyometrics and other forms of exercise

Safety considerations

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Illustration of the Stretch ReflexIllustration of the Stretch Reflex

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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.

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The 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.

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Proper Plyometric Landing PositionProper Plyometric Landing Position

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Two-Foot Ankle Hop

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Squat Jump

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Jump and Reach

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Double-Leg Tuck Jump

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Split Squat Jump

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Cycled Split Squat Jump

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Single-Leg Tuck Jump

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Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in PlacePike Jump

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Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Double-Leg Vertical Jump

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Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Jump Over Barrier

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Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Single-Leg Vertical Jump

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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Double-Leg Hop

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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Double-Leg Zigzag Hop

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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Single-Leg Hop

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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Front Barrier Hop

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Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Lateral Barrier Hop

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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Skip

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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Power Skip

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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Backward Skip

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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Single-Arm Alternate-Leg Bound

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Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Double-Arm Alternate-Leg Bound

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Single-Leg Push-Off

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Alternate-Leg Push-Off

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Lateral Push-Off

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Side-to-Side Push-Off

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Jump to Box

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Squat Box Jump

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Lateral Box Jump

Step down

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Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Jump From Box

Step from box

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Depth Jump

Step from box

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump to Second Box

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Squat Depth Jump

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump With Lateral Movement

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Depth Jump With Standing Long Jump

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Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Single-Leg Depth Jump

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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsChest Pass

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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Overhead Throw

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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Side-to-Side Throw

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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsSingle-Arm Throw

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Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsPower Drop

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Upper-Body Plyometric Drills: Plyometric Push-UpsUpper-Body Plyometric Drills: Plyometric Push-Ups

Depth Push-Up

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Trunk PlyometricsTrunk Plyometrics45-Degree Sit-Up

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