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8 Cards in this Set

  • Front
  • Back

Plyometric Training

Jump or reactive training. Form of exercise that uses explosive movements like bounding, hopping, and jumping to develop muscular power.

Rate of force production

Ability of muscles to exert maximal force output in a minimal amount of time

3 Phases of Plyometric Exercise

Eccentric (loading phase)

Amortization phase (transition phase)

Concentric phase (unloading)

Integrated performance paradigm

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)

Eccentric Phase

Deceleration, loading, yielding, or counter movement... cocking phase.

Think : muscle loading = stretching rubber band before shooting it.

Amortization Phase

Involves dynamic stabilization and is the time between the end of the eccentric muscle action (cocking phase) and the concentric muscle action.

Concentric Phase

Unloading phase.

Think: releasing rubberband, and shooting it

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)