Plyometric exercisesPlyometric exercises

Dr. Ali Abd El-Monsif ThabetDr. Ali Abd El-Monsif Thabet

WHAT IS PLYOMETRIC WHAT IS PLYOMETRIC EXERCISE?EXERCISE?

The development of the term The development of the term is plyo- comes from the is plyo- comes from the Greek wordGreek word, , which means “to which means “to increase and increase and metric metric literally literally means "to measure." means "to measure."

Plyometrics exercises is a form of Plyometrics exercises is a form of training that attempts to combine training that attempts to combine speed of movement with strengthspeed of movement with strength

How Plyometric Exercises WorkHow Plyometric Exercises Work A muscle that is stretched before a A muscle that is stretched before a

concentric contraction, will contract concentric contraction, will contract more forcefully and more rapidly . more forcefully and more rapidly . But why does this occur? But why does this occur?

Mechanical CharacteristicsMechanical CharacteristicsNeurophysiological Neurophysiological

MechanismsMechanisms

The Stretch-The Stretch-Shortening CycleShortening Cycle

Goals of plyometric Goals of plyometric training training

Effective plyometric training relies Effective plyometric training relies more on the rate of stretch than on the more on the rate of stretch than on the length of stretch. length of stretch.

Emphasis should center on the Emphasis should center on the reduction of the amortization phase. reduction of the amortization phase.

PROGRAM PROGRAM DEVELOPMENTDEVELOPMENT

Sport specific activities should Sport specific activities should be analyzed and broken down be analyzed and broken down into basic movement patterns. into basic movement patterns. These specific movement These specific movement patterns should then be patterns should then be stressed in a gradual fashion, stressed in a gradual fashion, based upon individual tolerance based upon individual tolerance to these activities.to these activities.

Plyometric PrerequisitesPlyometric Prerequisites

Biomechanical Examination.Biomechanical Examination. Static stability testingStatic stability testing Dynamic Movement TestingDynamic Movement Testing FlexibilityFlexibility

PLYOMETRIC PROGRAM PLYOMETRIC PROGRAM DESIGNDESIGN

The plyometric training program can The plyometric training program can be manipulated through training be manipulated through training variables: i.e., direction of body variables: i.e., direction of body movement, weight of the athlete, movement, weight of the athlete, speed of the execution, external speed of the execution, external load, intensity, volume, frequency, load, intensity, volume, frequency, training age. and recovery.training age. and recovery.

Direction of Body MovementDirection of Body Movement

Weight of the AthleteWeight of the Athlete

Speed of Execution of the ExerciseSpeed of Execution of the Exercise

External LoadExternal Load

IntensityIntensity

VolumeVolume

FrequencyFrequency

Recovery Recovery

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