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11 Cards in this Set
- Front
- Back
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Prerequisites |
Core Strength, Joint Stability, Range of Motion, and Balance |
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**Rate of Force Production |
Ability of muuscles to exert max force in minimum time |
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**Plyometric Training |
quick, powerful, movements involving explosive contraction followed by eccentric action. |
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Integrated Performance Paradigm |
to move efficiently, forces must be dampened(eccentrically), stabilized(isometricly), accelerated(concentricly). |
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**Phases of Plyometrics |
I. Eccentric II. Amortization III. Concentric |
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Phase One of Plyos: Eccentric |
*Deceleration, loading, yielding, counter movement, cocking. *Increase spindle activity by prestretching *Potential energy is stored like a rubber band (drawback) |
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Phase Two of Plyos: Amortization |
*Dynamic stabilization *time between stretch and contraction *electromachanical delay between obsorbing force and producing force. *rapid transition produces more force. *Holding and aiming the rubber band |
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Phase Three of Plyos: Concentric Phase |
*Unloading potential energy *Release of a rubber band |
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Importance of Plyometric Training |
*enhance excitability, sensitivity, and reactivity of neuromuscular system *increase RFP, motor unit synchronicity |
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Designing PlyoTraining Programs |
*systematic and progressive *must have supportive shoes, save surfaces, and supervision. *follow OPT |
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**Program Design Parameters for Reactive Training |
*Safe *Supportive Shoes *Proper Surfaces *Supervision *Progressive *Variable: Sagital, Frontal, Transverse, Full and partial ROM, Med and Power Ball, Tape/cones/boxes, Eccentric, Isometric, Concentric, Speed of motion, Duration, Frequency, Amplitude |
