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13 Cards in this Set
- Front
- Back
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Movement uses |
Pre stretch and countermovement |
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Plyometrics activates the? |
Stretch reflex and initiates the stretch shortening cycle |
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When athletes rapidly stretch muscles? |
Elastic energy is stored and stretch reflex is evoked |
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Elastic energy is stored in the |
Series elastic component (fascia and tendon) |
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Speed |
Able to full squat and bench press 60% body weight in 5 sec |
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Steps for implementing a plyometric program |
Evaluate athlete Ensure safe equipment Establish sport specific goals Determine prgm design varibles Teach Proper technique Properly progress program |
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Adolescent |
Goal to develop neuromuscular control and anaerobic skills Recovery time 2-3 days |
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Advanced |
Recovery time 3-4 Low volume No more than 5 low to moderate intensity exc |
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As intensity inc then |
Volume increases |
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Recovery depth jump |
5-10 sec rest and 2-3 min between sets |
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Phase 1phase |
Eccentric phase Muscles stretched -> elastic energy is stored in series elastic component Muscles spindles stretched |
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Phase 2 |
Amortization Pause between eccentric and concentric phase Must be short to preserve stretch reflex and energy stored in SEC |
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Phase 3 |
Concentric phase Stretch reflex + stored energy being released + contraction |
