Plyometrics - Explosive Power Training

“The Link between Strength and Power”

Plyometric

Pleythyein (Ply- or Plio-) - to increase

Metric - to measure

Measurable increase

History

Eastern block countries x 35 years

Training regimen for track athletes

Yuri Veroshanski (Soviet) - 1967

Link between Strength and Power

Strength = Force

Power = F x D/T

Power = Strength/Time

Link between Strength and Power

Speed + Strength Power

Speed-Strength = ability to exert maximal force during high-speed

movements

Definitions

Exercises characterized by powerful muscular contractions in response to rapid, dynamic loading or stretching (Radcliffe and Farentinos, 1985)

Definitions

Any exercise that uses the natural elastic recoil elements of muscle and the stretch reflex to produce a stronger, faster muscle response (Chu, 1988)

Physiology (Neurological)

Myotatic/Stretch/Monosynaptic ReflexMuscle Spindles

- rate of stretch- length of stretch

Physiology (Mechanical)

Utilization of stored elastic (potential) energy

SECDependent on:

- movement amplitude- transition (coupling) time

Physiology

SECStructures that transmit the active,

muscle force productionEpimysium + TendonResist stretching but can be

stretchedstiffness vs. compliance

SEC

Load

Contractile Component(Active Tension)

Series Elastic Component(External Tension)

Components of Plyometrics

Stretch-Shortening Cycle

Eccentric Phase

Amortization Phase

Concentric Phase

Plyometric Activities

Baseball SwingGolf SwingJumpingRunningThrowingChange of direction

Lower Extremity Plyometric Activities

Jumps-in-placeSquat jumpDouble-leg tuck jump (single)Double-leg vertical power jump

(single)Broad jumpPike jump

Lower Extremity Plyometric Activities

Jumps-in-placeSplit squat jumpCycle split squat jumpBroad/long jumpStanding triple jump

Lower Extremity Plyometric Activities

HopsHops - double/single zigzagDouble legSingle leg

Lower Extremity Plyometric Activities

BoundsAlternate leg boundsCombination leg bounds

Lower Extremity Plyometric Activities

ShockIn-depth jumpsBox jumps - multiples

Upper Extremity Plyometric Activities

Plyometric push-upClap push-upDrop-and-catch push-upMedicine ball push-upMedicine ball activities

- catch and throws

Trunk Plyometric Activities

Medicine ball sit-up

Plyometric leg raise

Rehabilitation Applications

Quick stretch - PNFStep downsDynamic wall push-upsPediatrics - obstacle courses,

medicine ballAngle boards

Surfaces for Jumps

Resilient

Grass

Rubber/track

Prescription

Modelower vs. upper extremityspecific types of exercise

Intensitytype of exercise (skips, hops, etc.)height of boxes (16 - 43”) = 30”weight of balls

Prescription

Frequencydays/week ( 1 - 3)

Volume repetitions ground contacts (80 - 140)

Prescription

Volume guidelines

Beginner (80 - 100)Intermediate (100 - 120)Advanced (120 - 140)

Prescription

Recovery5 - 10 sec. between reps2 - 3 min. between sets

Program Length4 - 10 weeksOverload

Prescription

ProgressionProgressive overload

Warm-up

Strength Base

Lower ExtremitySquat: 1.5 - 2.5 x body weight ( = 1.5)

Upper Extremity five clap push-upsBW > 250 lbs. BP BWBW < 165 lbs. BP 1.5 x BW