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KNOWLEDGE ON PLYOMETRIC METHOD AND THE WAY OF ITS APPLICATION IN
TRAINING DETERMINED BY THE ANALYSIS OF VARIOUS INFORMATION SOURCES
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NIVO
TIP VEBI
INTEZITET
VEBE
BROJ
PONAVLJANJA
BROJ
SERIJA
SASKOK-ODSKOK
SA >60 CM
MAKSIMALNI
8-5
10 - 20
120 -150
8' 10'
SKOK U DUBINU
ODSKOK 80-120 CM
VRLO VISOK
5 - 15
5 - 15
75 - 150
5' 7'
SUBMAKSIMALNI
3 - 25
5 -15
50 - 250
3' 5'
SREDNJI
10 - 25
10 -25
150 - 250
3' 5'
NIZAK
10 - 30
10 - 15
50 -300
2' 3'
SKOKOVI SA
JEDNE NOGE
DVE NOGE
SASKOK ODSKOK
SA 20 DO 50 cm
POSKOCI
U MESTU
SA VIJACOM
1.
(Bompa, 1999)
PERIOD U SEZONI
POCETNICI
SREDNJI
NAPREDNI
INTEZITET
VAN SEZONE
60 - 100
100 - 150
120 - 200
NISKI - SREDNJI
U PREDSEZONI
100 - 250
150 - 300
150 - 450
SREDNJI
MAKSIMALNI
U SEZONI
SREDNJI
TOKOM TAKMICENJA
SAMO OPORAVAK
SREDNJI
MAKSIMALNI
2.
(Chu, 1998).
Chu (1998),
5-10 .
,
10 15 (oh, 2004; Dintiman, Ward, i Tavez,
1997 prema Jukiu, Milovanoviu, imenkovoj,
Baiu, 2005; Bompa, 1999).
,
Read-a i Cisara (2001),
(15, 30 60), ,
15 .
,
30 - 10 (, ,
, 2005).
30 - 3 (Cohran, 2001; Weineck, 1992;
Chu, 1988, , ,
, , 2005).
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2 - 4 (Siff, 2000;
Allerheiligen i Rogers, 1995; Kukolj, 1996),
Read-a i Cisara (2001)
3-4 .,
(90%). (drop
jump, depth jump) 10
(Siff, 2000; Schmidtbleicher prema Komiju, 1992).
, 1:5
1:10 (Chu, 1998).
10-12 (Siff i Verhoanski, 1998 po Siff-u,
2000).
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(Siff, 2000; Chu, 1998).
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2 4 (,
1996). ,
4872 (Beachle & Earle, 2000;
Chu, 1998).
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( 1/3
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2/3 ) (
2/3 ).
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(Beachle & Earle,
2000). ,
(, 1998).
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8-12
( 2003,
, , 2003; Redcliff, Farentino,
2003). , Chu (1998) 12 18
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,
. Allerheilegen
Rogers (1995)
6-10
. Zatsiorsky (1995)
- (eng.
drop jumps),
(4-8 ).
,
,
(),
(, 2004).
10
3-4
(, 2004; Siff, 2000; Zatsiorsky, 1995).
,
.
stretchshortening cycle? , ,
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(Enoka, 1994).
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260 (Bosko, 1982
prema Jukiu, Milanoviu, 2003; Zatsiorsky,
1995).
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(Schmidtbleicher, 1986 prema
Komij-u, 1992). , Siff (2000)
150 . ,
150 ,
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(5-10 ),
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(Beachle & Earle, 2000).
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2000).
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Farentino, 2003).
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(Beachle & Earle, 2000).
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14. . ,
(2-4 )
(, ,
, .),
,
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,
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,
.
,
.
(eng. drop
jumps)
3-4 (Zatsiorsky, 1995).
(1999), 4
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(Beachle & Earle, 2000).
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-
(eng. depth jumps) 46 .
,
41-107 ,
76 81 (Chu & Plumer, 1984;
Gambeta, 1978; Korchemny, 1985; Kroll, 1968;
Luhtanen, Komi, 1978 prema Beachle & Earle-u,
2000). ,
depth jumps, 75-110
(Verhoshanski, 1969 prema Bompi, 1999).
40
60 (Komi i Bosco, 1978; Scoles, 1978; Clutch i
dr. 1973; Bosco i Komi, 1979; Adams, 1984;
Hakkinen, Alen i Komi, 1985 prema Redcliff-u i
Farentin-u, 2003).
,
20 40 (Redcliff i Ostering, 1985.;
Bobbert, 1986. prema Redcliff-u i Farentin-u,
2003.).
,
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,
.
,
(Schmidtbleicher, 1986 prema Komij-u,
1992; Kyrolainen i Komi, 1995; Read i Cisar
2001).
Schmidtbleicher ( , 1992)
.
(drop jums)
, 16 ,
8 (16, 24,
32, 40...). Drop jumps
),
,
.
,
190
( 2003,
, , 2003).
,
4.
75
VEBA
75 - 100 K g
101 12 5 K g
P R E K O 125 Kg
40
30
20
S K O K U M E S T U S P O D IZ A N J E M
O BA K O LJE NA N A G R U D I
40
30
20
S K O K IZ R A S K O R A C N O G
PO LU C UC N JA
30
20
10
BO C NI P RE S KO K P RE K O C U N JE V A
30
20
10
U K U P N I O B IM
140
100
60
4.
( 2003, , , 2003)
,
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,
.
(, 2003
, 2003; Beachle & Earle,
2000):
- 1,5
-
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- (eng. bench
press) 1,5
- 100 , 12,5
13,0 .
- 5 60% 1
(1 - eng.
repetition maximum)
5 .
- 5 60% 1
5 .
76
O B IM U Z A V IS N O S T I O D T E L E S N E M A S E
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130, 100, 90
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(eng. aquatic plyometrics).
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2.2.1.
Hewett . (1999)
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1999-
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Hewett- ,
Myer
2005. .
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, , 60 (2006) 1
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2006. ,
. , (Hewett i
Myer, 2006) , ,
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2000.
Medvecky, Bosco, Sherman,
.
Lloyd 2001.
.
,
,
,
. Lloyd-u
, .
Wilkerson,
Colston,
Short,
Neal,
Hoewischer i Pixley
(2004)
6 .
77
.
,
Chimera, Swanik, Swanik
i
Straub (2004)
.
2.2.2.
,
.
(Humble i Nugent, 2001;
Risberg, Mork, Jenssen, Holm, 2001; Reinold,
Wilk, Reed, Crenshaw i Andrews, 2002; Swanik,
Lephart, Swanik, Lephart i Stone, 2002;
Chmielewski, Myer, Kauffman i Tillman, 2006)
,
.
Risberg, Mork, Jenssen, Holm (2001)
,
6 .
,
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. Humble i Nugent (2001),
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Risberg, Mork, Jenssen, Holm (2002)
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2.2.3.
. 2001.
. Sinnett, Berg, Latin i Noble
(
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10 . ,
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(Turner, Owings, Schwane, 2003).
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2003. . Spurrs, Murphy,
Watsford, .
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Lees, Vanrenterghem i De Clercq (2004)
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2.2.4.
Robinson, Devor, Merrick i Buckworth (2004),
(, , )
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( 0, 24, 96 )
(3. 6.
, , 60 (2006) 1
).
,
.
2.2.5.
-,
,
.
,
SSC-a,
(Horita, Komi, Hamalainen i Avela,
2003; Regueme, Nicol, Barthelemy i Grelot, 2005;
Kuitunen, Avela, Kyrolainen, Nicol i Komi, 2002).
,
,
( )
.
,
Twista i Estona (2005),
3 .
(2-3 ) ,
,
.
2.2.6.
.
2002. .
Maffiuletti, Dugnani, Folz, Di Pierno, Mauro
.
.
79
Herrero,
Izquierdo, Maffiuletti, Garcia-Lopez, 2006.
2.2.7.
(
,
). , Jensen,
Ebben (2003) ,
.
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3-4 . ,
Jones, Lees (2003)
3-8
. ,
3 . ,
1-5 .
.
, Baker, Newton (2005),
.
.
2.2.8.
,
(2001, 2004, 2005 2005)
Ebbne, Simenz
,
/
.
,
,
80
.
:
- Major League Baseball (MLB, 2005)
- National Basketball Association (NBA, 2005)
- National Hockey League (NHL, 2004)
- National Football League (NFL, 2001)
NHL NBA
, ,
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,
. NFL 7
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82
,
, .
Myer, G.D., Ford K.R., McLean S.G., Hewett,
T.E. (2006). The effects of plyometric versus
dynamic stabilization and balance training on
lower extremity biomechanics. Am J Sports
Med.; 34(3):445-55.
Myer, G.D., Ford, K.R., Brent, J.L., Hewett, T.E.
(2006). The effects of plyometric vs. dynamic
stabilization and balance training on power,
balance, and landing force in female athletes. J.
Strength. Cond. Res.; 20(2):345-53.
Read, M.M. i Cisar, C. (2001). The influence of
varied rest interval lenghts on depth jump
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E-mail: zinpadif@yahoo.com
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