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 Reflex
 Muscle Spindles
- rate of stretch
- length of stretch
Physiology (Mechanical)

Utilization of stored elastic (potential)

energy
 SEC
 Dependent on:
- movement amplitude
- transition (coupling) time
Physiology

SEC
 Structures that transmit the active, muscle
force production
 Epimysium + Tendon
 Resist stretching but can be stretched
 stiffness vs. compliance
SEC

Contractile Component
(Active Tension)

Series Elastic Component

(External Tension)

Load
Components of
Plyometrics

Stretch-Shortening Cycle

 Eccentric Phase

 Amortization Phase

 Concentric Phase
Plyometric Activities

 Baseball Swing
 Golf Swing
 Jumping
 Running
 Throwing
 Change of direction
Lower Extremity
Plyometric Activities

Jumps-in-place
 Squat jump
 Double-leg tuck jump (single)
 Double-leg vertical power jump (single)
 Broad jump
 Pike jump
Lower Extremity
Plyometric Activities

Jumps-in-place
 Split squat jump
 Cycle split squat jump
 Broad/long jump
 Standing triple jump
Lower Extremity
Plyometric Activities

Hops
 Hops - double/single zigzag
 Double leg
 Single leg
Lower Extremity
Plyometric Activities

Bounds
 Alternate leg bounds
 Combination leg bounds
Lower Extremity
Plyometric Activities

Shock
 In-depth jumps
 Box jumps - multiples
Upper Extremity
Plyometric Activities

 Plyometric push-up
 Clap push-up
 Drop-and-catch push-up
 Medicine ball push-up
 Medicine ball activities
- catch and throws
Trunk Plyometric Activities

 Medicine ball sit-up

 Plyometric leg raise

Rehabilitation Applications

 Quick stretch - PNF

 Step downs
 Dynamic wall push-ups
 Pediatrics - obstacle courses, medicine
ball
 Angle boards
Surfaces for Jumps

 Resilient

 Grass

 Rubber/track
Prescription
Mode
 lower vs. upper extremity
 specific types of exercise

Intensity
 type of exercise (skips, hops, etc.)
 height of boxes (16 - 43”)  = 30”
 weight of balls
Prescription
Frequency
 days/week ( 1 - 3)

Volume
 repetitions
 ground contacts (80 - 140)
Prescription
Volume guidelines

 Beginner (80 - 100)

 Intermediate (100 - 120)
 Advanced (120 - 140)
Prescription

Recovery
 5 - 10 sec. between reps
 2 - 3 min. between sets

Program Length
 4 - 10 weeks
 Overload
Prescription

Progression
 Progressive overload

Warm-up
Strength Base

Lower Extremity
 Squat: 1.5 - 2.5 x body weight ( = 1.5)

Upper Extremity
 five clap push-ups
 BW > 250 lbs.  BP BW
 BW < 165 lbs.  BP 1.5 x BW