1 1 9 9 C H A P T E R Plyometric Training David H. Potach and Donald A. Chu.

1199C H A P T E R

Plyometric TrainingPlyometric Training

David H. Potach and Donald A. Chu

Chapter Outline

Plyometric mechanics and physiology

Further research

Plyometric program design

Plyometrics and other forms of exercise

Safety considerations

Illustration of the Stretch ReflexIllustration of the Stretch Reflex

Stretch-Shortening Cycle

Phase I—Eccentric (stretch of the agonist muscle)

- Elastic energy is stored in the SEC.

- Muscle spindles are stimulated.

Phase II—Amortization (pause between phases I and II)

- Ia afferent nerves synapse with alpha motor neurons.

- Alpha motor neurons transmit signals to agonist muscle group.

Phase III—Concentric (shortening of agonist muscle fibers)

- Elastic energy is released from the SEC.

- Alpha motor neurons stimulate the agonist muscle group.

The stretch-shortening cycle combines

mechanical and neurophysiological

mechanisms and is the basis of plyometric

exercise. A rapid eccentric muscle action

stimulates the stretch reflex and storage of

elastic energy, which increase the force

produced during the subsequent concentric

action.

Proper Plyometric Landing PositionProper Plyometric Landing Position

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Two-Foot Ankle Hop

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Squat Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Jump and Reach

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Double-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Split Squat Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Cycled Split Squat Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in Place

Single-Leg Tuck Jump

Lower-Body Plyometric Drills: Jumps in PlaceLower-Body Plyometric Drills: Jumps in PlacePike Jump

Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Double-Leg Vertical Jump

Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Jump Over Barrier

Lower-Body Plyometric Drills: Standing JumpsLower-Body Plyometric Drills: Standing Jumps

Single-Leg Vertical Jump

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Double-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Double-Leg Zigzag Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Single-Leg Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Front Barrier Hop

Lower-Body Plyometric Drills: Multiple Hops and JumpsLower-Body Plyometric Drills: Multiple Hops and Jumps

Lateral Barrier Hop

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Skip

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Power Skip

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Backward Skip

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Single-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: BoundsLower-Body Plyometric Drills: Bounds

Double-Arm Alternate-Leg Bound

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Single-Leg Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Alternate-Leg Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Lateral Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Side-to-Side Push-Off

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Jump to Box

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Squat Box Jump

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Lateral Box Jump

Step down

Lower-Body Plyometric Drills: Box DrillsLower-Body Plyometric Drills: Box Drills

Jump From Box

Step from box

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Depth Jump

Step from box

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump to Second Box

21

3 4

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Squat Depth Jump

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth JumpsDepth Jump With Lateral Movement

21

3

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Depth Jump With Standing Long Jump

Lower-Body Plyometric Drills: Depth JumpsLower-Body Plyometric Drills: Depth Jumps

Single-Leg Depth Jump

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsChest Pass

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Overhead Throw

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsTwo-Hand Side-to-Side Throw

2

1

3

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsSingle-Arm Throw

Upper-Body Plyometric Drills: ThrowsUpper-Body Plyometric Drills: ThrowsPower Drop

Upper-Body Plyometric Drills: Plyometric Push-UpsUpper-Body Plyometric Drills: Plyometric Push-Ups

Depth Push-Up

21

3

Trunk PlyometricsTrunk Plyometrics45-Degree Sit-Up

21

43