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11 Cards in this Set

  • Front
  • Back


Core Strength, Joint Stability, Range of Motion, and Balance

**Rate of Force Production

Ability of muuscles to exert max force in minimum time

**Plyometric Training

quick, powerful, movements involving explosive contraction followed by eccentric action.


Integrated Performance Paradigm

to move efficiently, forces must be dampened(eccentrically), stabilized(isometricly), accelerated(concentricly).

**Phases of Plyometrics

I. Eccentric

II. Amortization

III. Concentric

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)

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

Phase Three of Plyos: Concentric Phase

*Unloading potential energy

*Release of a rubber band

Importance of Plyometric Training

*enhance excitability, sensitivity, and reactivity of neuromuscular system

*increase RFP, motor unit synchronicity

Designing PlyoTraining Programs

*systematic and progressive

*must have supportive shoes, save surfaces, and supervision.

*follow OPT

**Program Design Parameters for Reactive Training


*Supportive Shoes

*Proper Surfaces



*Variable: Sagital, Frontal, Transverse, Full and partial ROM, Med and Power Ball, Tape/cones/boxes, Eccentric, Isometric, Concentric, Speed of motion, Duration, Frequency, Amplitude