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8 Cards in this Set
- Front
- Back
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Plyometric Training |
Jump or reactive training. Form of exercise that uses explosive movements like bounding, hopping, and jumping to develop muscular power. |
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Rate of force production |
Ability of muscles to exert maximal force output in a minimal amount of time |
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3 Phases of Plyometric Exercise |
Eccentric (loading phase) Amortization phase (transition phase) Concentric phase (unloading) |
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Integrated performance paradigm |
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically) |
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Eccentric Phase |
Deceleration, loading, yielding, or counter movement... cocking phase.
Think : muscle loading = stretching rubber band before shooting it. |
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Amortization Phase |
Involves dynamic stabilization and is the time between the end of the eccentric muscle action (cocking phase) and the concentric muscle action. |
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Concentric Phase |
Unloading phase.
Think: releasing rubberband, and shooting it |
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Levels of plyometric training |
Stabilization (squat jump w stabilization, box jump w stabilization)
Strength (squat jump, tuck jump, butt kick)
Power (ice skaters, single leg power step up) |
