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14 Cards in this Set
- Front
- Back
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Plyometrics |
-type of training that uses jumping exercises to involve the NMS in rapid force development and improved use of tissue elasticity to improve power, RFD, and ability to absorb force -virtually all movements in sport require an ability to exert force in a rapid manner in all planes of motion |
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Stretch-Shortening Cycle |
-the underlying mechanism of plyometric training -involves the tissue response in three phases of the SEC and simulation of muscle spindles to facilitate maximum force development over short amount of time |
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Eccentric Phase |
-preloading of the agonist muscle achieved with a countermovement -the SEC stores E and muscle spindle is stimulated (stretch reflex)
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Amortization Phase |
-transition phase where no movement occurs -most crucial to power production -Type1 afferent nerves synapse w/ alpha motor neurons, which transmit signals to agonist -if this phase is too long stored E will dissipate and concentric muscle activity will not increase and RFD will decrease
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Concentric Phase |
-energy stored in the SEC is released to increase the force of the resulting movement -alpha motor neurons stimulate agonist *a high stretch rate results in greater muscle recruitment and muscle activity during the concentric phase; supports importance of a countermovement |
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Mode of Plyometrics |
determined by the body region performing a given exercise
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Lower and Upper Body Plyometrics |
-require athletes to produce a maximal amount of force in a minimal period of time -results in ability to produce more force in a shorter amount of time increasing power production -jumps, bounds, box drills, depth jumps, med ball throws, plyo push ups |
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Intensity |
-plyometric intensity refers to amount of stress placed on individual muscles, CT, and joints and determined by type of drill performed -pts of contact, speed, height of drill, body weight |
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Frequency |
-depends on sport and time of year, demands of sport -48-72 hours between session/ 2-4 sessions/week
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Recovery |
-maximal efforts to improve anaerobic power require complete recovery -work:rest specific to volume and intensity of drill -drills for given body area should not be performed consecutive days
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Volume |
-expressed as # of repetitions and sets during a session; # of foot contacts or distance traveled/throws -beginner: 80-100 contacts -intermediate: 100-120 contacts -advanced: 120-140 contacts |
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Progression |
-follow progressive overload by systematically increasing frequency, volume, and intensity -intensity increases=volume decreases
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Warm-up |
-Marching-mimics running -Jogging-prepares for intensity and impact -Skipping-exaggerated form of reciprocal movements -Footwork-drills targeting change of direction -Lunging |
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Proper Technique |
-shoulders should be over the knees during landing, through flexion of the ankles, knees, and hips -if center of gravity is offset from base of support, performance is hindered and injury can occur |
