Shock Method Plyometrics

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SHOCKMETHOD AND PLYOMETRICS:

UPDATES AND AN IN-DEPTH EXAMINATION

NATALIAVERKHOSHANSKY

THANKS TO DANNYRAIMONDI FOR HIS ENGLISH TEXT REVIEW

2012 - CVASPS 1NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS


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TABLE OF CONTENT

1. INTRODUCTION

1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD1.2. FROM THE SHOCK METHOD TO PLYOMETRICS. .

2. IN-DEPTH EXAMINATION OF SHOCK METHOD2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR

2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS2.3. THE ESSENCE OF THE SHOCK METHOD

.3.1. TERMINOLOGICAL ISSUE3.2. MIOGENIC AND NEUROGENIC FACTORS IN PLYOMETRICS3.3. NEUROGENIC FACTORS - LATER UPDATES3.4. THE SHOCK METHOD AS A PARTICULAR FORM OF PLYOMETRICS

4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS. .

4.2. PLYOMETRIC EXERCISES EMPHASIZING ELASTIC ENERGY RECOIL4.3. PLYOMETRIC EXERCISES EMPHASIZING POTENTIATION OF THE STRETCH REFLEX4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY4.6. PROGRESSING THE PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD



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1. INTRODUCTION

1.1. FROM DEPTH JUMPS TO THE SHOCK METHOD

At the end of the 1950s, Yuri Verkhoshansky, asuccessful coach of the Track & Field jumpers, andstudents from the Aeronautical Engineering Institute,

created a new training mean vertical drop-reboundjump (Depth Jump). This exercise helped his athletesobtain an unexpectedly high increase in the level of

Master of Sport.

Ver os ans y t en too t e opportunity to e t e ea coac o t e Moscow Unite Teamin the sprinting and jumping events. In 1964, his athlete Boris Zubov became both theEuropean and Soviet record holder in the sprint events. Y. Verkhoshansky entered in the

- -

Two years later, Verkhoshansky would discontinue his coaching career and concentrate hiswork on scientific research. In his research, the use falling weight's kinetic energy toincrease the stren th effort was ada ted further for u er bod ex losive movements.

Verkhoshansky named this discovery the The Shock Method (1968)



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1. INTRODUCTION


1959 article New method of the strength preparation of jumpers (the bulletinCollection of scientific works of the Central researches institute of physical culture,page -

1961 book Triple Jump. Moscow. Fiskultura i Sport

1964 article Novelty in the strength preparation of jumpers (Track and FieldMagazine, n 7).

1967 article Are the Depth Jumps useful? (Track and Field Magazine, n 12)

1966 article The dynamic structure of complex motor actions (Theory and Practice ofPhysical Culture, n.9)

1968 article The Shock-method of the development of explosive strength (Theoryand Practice of Physical Culture, n.8)

1979 article Some particularities of the human working movements (Theory andPractice of Physical Culture, n.12).

1986 article The influence of Shock method on the electro-miographic parametersof maximal explosive effort (Theory and Practice of Physical Culture, n.12, withN.Masalgin, L.Golovina, A.Naraliev)).



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1. INTRODUCTION


Some of Verkhoshanskys articles were translated by Dr. M.Yessis and publishedin the USA

Dr. Michael Yessis, a professor emeritus in biomechanics and kinesiology andpresident of Sports Training Inc. and the foremost expert on Russian training

,

Sports Review International for over 29 years. Having earned a Ph.D. at the Universityof Southern California , he travelled to Russia to meet Dr. Yuri Verkoshansky and tolearn the training techniques from the masters themselves.

1969 - Perspectives in the improvement of speed-strength

1968 - Are depth jumps useful?, Soviet sport review, n.3, pp.75-58

preparation of jumpers, Soviet sport review, n.3, pp.75-58

1973 - De th um in the trainin of um ers, TrackTecnique, n.51, pp.60-61



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1. INTRODUCTION

1.2. FROM THE SHOCK METHOD TO PLYOMETRICS

Fred Wilt popularised jump training used by Eastern Bloc coaches in the USA,pioneering the term Plyometrics.

Fred Wilt (19201994) was a distance runner in the U.S. Wilt was a member ofe an ymp c eams, an amous or s egen ary n oor m e

encounters at that time with Wisconsin's Don Gehrmann. After retiring from the FBI,Wilt coached the women's running teams at Purdue University. He edited thepublication Track Technique and advised various athletes. His star pupil was 1964

, .1960s and 1970s, Fred Wilt became a famous writer and advocate of running. Hisbook, How They Train, was a long-time best seller. His most popular book "Run,

Run, Run" is an incredible collection of articles on science, history, and methods of, .

1964 - Fred Wilt. From the Desk of Fred Wilt: Plyometric Exercises.

Track Technique. 64:2024-2054.

1978 - Fred Wilt. Plyometrics What is it and how it works, Modernathlete and coach, n.16, pp.9-12



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1. INTRODUCTION

1.2. FROM THE SHOCK METHOD TO PLYOMETRICS

Fred Wilt interpreted plyometrics as exercises that produce "an overload of

isometric-type muscle action which invokes the stretch reflex in"

NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS2012 - CVASPS

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1. INTRODUCTION

1.3. THE PROBLEMS WHEN USING PLYOMETRICS



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2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD

. . INETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR

2.2. THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS

2.3. THE ESSENCE OF THE SHOCK METHOD

2012 - CVASPS NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS

2 IN DEPTH EXAMINATION OF THE SHOCK METHOD


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2.1. KINETIC ENERGY OF FALLING WEIGHT AS A MUSCLE STIMULATING FACTOR

The essential element of the Shock regime is sharp, compulsory musculartension, initiated by the bodys impact (collision*) with an external object.

*Collision is an isolated event in which two or more moving bodies (colliding bodies) exert forces on each other for a relativelyshort time. Collision could occur also berween the moving and unmoving bodies. An example is the foot with the underlyingsubstrate forces during jumping and running: ground reaction forces are generated during amortisation phases.

, . .

distinguishes different types of collisions is whether they also conserve kinetic energy(E = mv ). Collisions can either be elastic,meaning they conserve both momentum and kinetic energy, or inelastic, meaning they conserve momentum but not kineticenergy Elastic collision is defined as one in which there is no loss of kinetic energy in the collision.

H

Falling body weight (m)

Fallheight

(h) Impact

E = m hg

E restitution

height

(H)I = Ft

Amortization phase Pushing phase

coefficient =h/H

E conserving

Is the higher force, expressed in the take-off movement of depth jumps, related

onl to the restitution of kinetic ener accumulated durin the bod s fallin ?




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The first experiment of Verkhoshansky (1968):

The athletes executed a maximal effort vertical jump from 3 different initial positions(functional state) of the working muscles

Fast shortening of the

SINGLE OVERCOMING MOVEMENT COUPLING REVERSIBLE MOVEMENT

Fast shortening of the Fast shortening of the muscles,

musc es, rap y stretc eunder the body weight during

the preceding

countermovement

isometrica y contracte musc es,formerly lengthened and stretched

under the weight of body

rap y s re c e ur ngamortisation phase under the

sharp impact of the falling bodys

force

Vertical jump withoutVertical um withcountermovement

a drop height of 50 cm(20in.)

Isometric-miometricregime

Pliometric-miometricregime Shock regime




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The first experiment of Verkhoshansky (1968):

The height of vertical jump (h2) was highest whenthe athlete erformed it immediatell after landin

from a drop height of 50 cm (h1): the vertical jumpheight was 1.6x higher than the drop height(coefficient of reactivity h2/ h1=1.6).

The height of vertical jump - H (cm)

active force in value of the body weight (P) and thetime of force employment t (s).


2 IN-DEPTH EXAMINATION OF THE SHOCK METHOD


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The second experiment of Y.Verkhoshansky (1979)

The athletes executed a maximal explosive force effort (pushing up a weight of 60% ofmaximal) in 4 different starting positions, which were characterised by different statesfunctional conditions of muscles:

Voluntary dynamiccountermovement

Isometric tension equalto the weight

Realx Involuntary repetnine tension provokrd bythe impact with falling weight

Fast push-up of the Fast push-up of the non Fast push-up of the non Fast push-up of the falling

SINGLE OVERCOMING MOVEMENT COUPLING REVERSIBLE MOVEMENT

oc e we g w oucounter-movement

blocked weight withoutcounter-movement

blocked weight withcounter-movement

weight with counter-movement

h=0.80 m

Miometric regimeIsometric-

miometric regimePliometric-miometric

regimeShock regime


2 IN-DEPTH EXAMINATION OF THE SHOCK METHOD


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2. IN DEPTH EXAMINATION OF THE SHOCK METHOD

2.1. KINETIC ENERGY OF FALLING WEIGHT AS MUSCLE STIMULATING FACTOR

-

The second experiment of Y.Verkhoshansky (1979)

3 - Pliometric-miometric regime

2 - Isometric-miometric regime

1 - Miometric regime

Conclusions: the power output of

the loaded movement depends onthe initial condition (functional

The curves of the weight acceleration during the pushing up of the weight equal

greater muscle activation by anexternal load equates to greaterpower output

to the 60% of maximal executed in 4 different initial conditions (functionalstates) of muscles




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The third experiment of Y.Verkhoshansky (1986):

A group of volleyball players carried out, for 12 weeks (3 times a week), physicalre aration workouts aimed at increasin ex losive stren th as ex ressed in the take

off movement.

The training program included a concentrated,

height of 50-70 cm (3-5 series of 10 jumps in eachworkout). Such workouts were carried out onlyduring the first 4 weeks.50-70 cm

Every week, the athletes were tested on the UDSstand: the levels of maximum and explosivestrength were evaluated in the Leg Press (in themaximal isometric force effort and in the maximal

Body weight

At the end of the training stage, the level of

dynamic force effort with the level of external

opposition equal to the body weight of athlete).

the level of Maximal strength (Po) was 14%

higher than before the experiment.

e g er orce, expresse n e a e-o movemen o a ep ump, s re a e on y o erestitution of kinetic energy accumulated during the bodys falling, its difficult to explain whythe use of depth jumps causes an increase in the working effect of specific movements

executed without im act with external force.




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The third experiment of Y.Verkhoshansky (1986):

Before and after the training stage, during the UDS tests, the electrical activity of the quadriceps femoris wasregistered. The electromyograms were analyzed using the methods of R.S.Person (Applying electromyographyin the researches on man, 1969), which allowed him to evaluate:

the level of motor unit recruitment (a measure of how many motor neurons areactivated in a particular muscle, and therefore a measure of how many muscle fibersof that muscle are activated),

the frequency with which the muscle fibers are stimulated by their innervating axon,

Electromyography

nown as e mo or un r ng ra e the level of motor units synchronisation (related to the rate of force development

during rapid contractions)

25%

30%

35%

40%

As a result of using the

34%

6%

26%

14%5%

10%15%

20% ,

both the strength andthe EMG parameterswere improved by 20%.

0%

E MG dispersion

(level o f motor unites

recruitmen t and the

Middle le ng th of

E MG a mplitude

(level of m otor unites

J - E xplos ive

s treng th

Po - Maximal

s trength

rate)




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What is more important: the mass of falling weight or the heightrom w c a s

E = mv

The mass offalling weight

The height from whichweight falls




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What is more important: the mass of falling weight orthe height from which it falls?

. ow oes t e wor ng e ect o t e ta e-o movement n ept umps c angeby increasing the height from which the body falls?

Falling weight is standard the height from which it falls is variable

2. How does the working effect of the take-off movement in the Depth jump change

by increasing the bodys weight?

3. How does the working effect of the push-up movement, executed with a rebound

Falling weight is variable the height from which it falls is standard

of the falling external object, change by increasing the falling objects weight and the

height from which it falls?

Falling weight is variable The height from which it falls is variable




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1. How does the working effect of the take-off movement in the Depth

The group of 36 high level Track-and-Field athletes (sprinters, jumpers and throwers) carried out aseies of 8 De th um s. The dro hei ht was raduall increased b 20cm. from um to um from

0.15 m to 1.55 m.

The athletes landed on the dynamometric device which registered the vertical forcesapplied through the ground during the ground contact phase (the F/t curve):

ground contact time (t),

-movement,

power output of take-off movement (N),

coefficient of reactivity (R = H/h, where H- the

height of verticai rebound, h the height of drop




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T(s) Fmax(kg)

R N(kg m/s)

Conclusions:0.26

0.26

450

400

,

380 1) If the training is focusedon increasing Explosivestrength and reactiveability, Depth jumps

0.24

350 1,35 360

should be executed with adrop height of about 0.75m or 2.5 ft.

2) If the training is focused

0.23

300

250 1,15 340

on ncreas ng max mastrength (F max)expressed in the take-offmovement, the Depth

15 35 55 75 95 115 135 155

with the drop height of1.10 m or 3.5 ft.

The maximal values of power output (N), coefficient of reactivity (R) and the minimalgroun con ac me were reac e n e ep umps execu e rom e e g o75 cm. The maximal level of force effort (Fmax) was reached in the depth jumpexecuted from the height of 95-115 cm.




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2. How does the working effect of the take-off movement in the Depthjump change by increasing the bodys weight?

4 groups of high level Track & Field athletes (jumpers, throwers, sprinters, and middle

I test: counter-movement vertical jump without

distance runners) executed 4 jump tests:

arm movementII test: Depth jump from a height of 0.40 m(without arm movement)

III test: Depth jump from a height of 0.40 m,execute wit 5 g um e s in eac anIV test: Depth jump with a 20 kg barbell on theshouldersV test: Depth jump from a height of 0.40m with a

g ar e on e s ou ers;VI test: Depth jump from a height of 0.40m witha 40kg barbell on the shoulders

n eac es , e y ng me was reg s ere , w c e pe ca cu a e e e g o ump



2 2 T


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The maximal height in the verticaljump was reached in the Depth jumpexecuted without weight.

P P+10 kg P+20 kg P+30 kg P+40 kg

Adding additional body weightdecreases the height of the Depthjump and, consequently, the

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.

Using the Depth jump withadditional body weight doesnt1,25

1,50

increase the working effect ofthe take-off movement.1,00



2 2 T


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3. How does the working effect of the push-up movement, executed

with a rebound of the falling external object, change by increasing thea ng o ec s we g an e e g rom w c a s

h1

h2

P=3,3%

( 2kg)

P=6,6%

( 4kg)

P=9,9%

( 6kg)

P=13,2%

( 6kg)

The differences between the 4 tests were related to the differences between regimes of the

muscles work during the yielding phase of the reversible movement:

1) the magnitude of external force impact the weight of falling object

2) the sharpness of external force impact - the height from which it fell

So, the differences between the regimes of the muscles work, during the yielding phase of

, ,by the impact with external force, and the velocity of increasing this tension.



2 2 THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS


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3. How does the working effect of the push-up movement, executed,

falling objects weight and the height from which it falls?

1) By increasing the height from whichthe same weight falls, the maximalheight of its flight increases at thebeginning, but after decreases.

2) With every falling weight there is anoptimal corresponding height from

greatest height of its flight: thegreater the falling weight, the lowerthe hei ht.

The variations in the fly height (h2) of different falling

weights (P) from different heights (h1)



2 2 THE MASS OF FALLING WEIGHT AND THE HEIGHT FROM WHICH IT FALLS


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3. How does the working effect of the push-up movement, executedwith a rebound of the falling external object, change by increasing the

As a rule, the maximal height of flight was reached when the duration of contact

falling objects weight and the height from which it falls?

1) Increasing the falling weight increased the durationDurata della fase di passaggio

me ura on o e rans on rom e ye ng o overcom ng p ase was m n ma :

2) Increasing the height from which the same weight

falls, the duration of the transition from yielding to

overcomin decreases and after increases.

3) With every falling weight (from 3.3 to 13.2% of

maximal) there is an optimal height from which it

should fall to ensure the minimal duration of

transition from yielding to overcoming

4) In a case when a relatively low weight is used

( 3.3% of maximal force) increasing the height

Duration of the ground contact time (ts) of different weights

(P), falling from different heights (h,),

from which it falls does not influence the duration

of the transition from yielding to overcoming


2 2. IN-DEPTH EXAMINATION OF THE SHOCK METHOD

2 3 THE ESSENCE OF SHOCK METHOD


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2.3. THE ESSENCE OF SHOCK METHOD

Conclusion: Increasing the working effect of the active push up movement is ,

the velocity of raising the muscles strain.

According to Verkhoshansky (1979), it happened for the following three

Elastic return action fromMyotatic reflexCNS stimulation by

Adolf Eugen Fick

The force developed by contractilecomponent, when the muscle shortensafter bein stretched is reater than

forces impact

By increasing the velocity of the

Contracting muscles under stretchcould produce greater force than ashortening muscle contraction

(Adolf Fick, 1882).

that developed at the same speed andlength, when is shortens starting from astate of isometric contraction(G.Cavana, B.Dusman, R.Margaria.Positive work done b a reviousl

When a muscle lengthens beyonda certain point, the myotatic reflexcauses it to tighten and attempt toshorten (the Liddell-Sherrington

,influence of provoked externalforce (mechanical stress), thelevel of muscular excitationincreases: the level of

Emil Heinrich Du Bois-Re mond

Charles ScottSherrington

(1857 1952)

stretched muscle . J Appl Physiol

January 1, 1968).

re ex - e on c con rac on omuscle in response to its being

stretched).

of raising the magnitude of

mechanical stimulus.

Under conditions of constant muscle The increase of work performed is greater,

(1818 -1896)con rac on, e myo a c re ex s near yand highly correlated with the rate of musclestretch (G.L. Gotlieb, G.C Agarwal.l Responseto sudden torques about ankle in man:myotatic reflex. AJP - JN Physiol January 1,

e s or er e n erva e weenstretching and shortening (Cavagna,G.A., Saibene, F.P., Margaria, R. Effectof negative work on the amount ofpositive work performed by an isolated


vo . no. - . musc e, pp ys o , .


2 3 THE ESSENCE OF THE SHOCK METHOD


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The essence of the method consists ofa stimulatory muscle strain created by theimpactwith kinetic energy accumulated from the sportsmans falling body from a specific,strictly proscribed, height. The resistance of the falling body (the shell) is stopped over a shortmovement path. This produces a sharp muscle - tension which creates, instantaneously, aresilient potential of muscle - tension and stimulates a high-intensity central neuro - impulseon motor neurons. This in turn promotes a faster switching of the muscles from eccentric to

Ground contact time (t)

concentric work and a more powerful contraction (Y.Verkhoshansky, 2005).

Jumpheight

(H)

Falling body weight (m)

Fall height(h)

Amortization phase Pushing phase

CNS stimulationDepends on the rate of

raising the magnitude of

Myotatic reflexLinearly and highly

correlated with the rate of

Elastic return actionThe shorter the intervalbetween stretching and

musc e s re c ,return

2012 -

CVASPS

27NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS


2 3 THE ESSENCE OF THE SHOCK METHOD


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The shock method is a non-conventional method of stimulating the work ofmuscles. Its eculiarit consists of usin an external stimulus not from a

weight, but the kinetic energy accumulated by a free falling body.

When free weights are employed, the magnitude of the muscles working tension is afunction primarily of volitional effort. However, in the shock method, the activation of theworking muscles is forced. The external factor of the weight example only assists the force

,(kinetic energy) forces the body to mobilize the innate motor resources.

If the sportsman conducts a vertical take-off after a depth jump with the aim of flying up ashigh as possible, these conditions force his central nervous and physiological systems toexceed the ordinary boundaries. The creation of such conditions in training process is the

.Apparently, under these conditions the body mobilizes any innate mechanisms designed bynature to be available for these and even more complex, extreme situations.



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. -

3.1. TERMINOLOGICAL ISSUES

3.2. MIOGENIC AND NEUROGENIC FACTORS IN PLYOMETRICS

3.3. NEUROGENIC FACTORS - LATER UPDATES

. .

2012 -

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NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS

3. IN-DEPTH EXAMINATION OF PLYOMETRICS

3 1 TERMINOLOGICAL ISSUES


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Plyometrics are exercises that obtain the greatest power output in the overcomingphase of movement thanks to the muscles pre-stimulation during the yielding,eccentric (pliometric* ) phase.

*In correlating muscle contractions with the movements of the limbs during walking and running,Hubbard and Stetson (Hubbard AW and Stetson RH. An experimental analysis of human locomotion. J Physiol 124: 300-313,1938) recognized that muscles underwent contractions during three different conditions. The threeconditions were termedmiometric, isometric, and pliometricby coupling the Greek prefixes mio(shorter), iso (same), and plio (longer) to the noun metric, defined as pertaining to measures ormeasurement. Despite their early introduction, the terms miometric and pliometric have never gained wideacceptance.

, . . , ,lengthening. Journal of Applied Physiology 95: pp 455-459, 2003.

The term Plyometrics may be interpreted as applying pliometric.

yome r cs exp o e ene s o e p ome r c reg me.





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Plyometricis simply a misnomer ofpliometric

Vladimir Zatsiorsky, PhD, professor of kinesiology, the director of Penn State'sBiomechanics Laboratory:

" ", , ,

published in 1966 and translated into many languages. I do not remember whether I calledthis training 'shock training' or not and if I suggested this term. In any case, this is not anybig deal. The commonly accepted in the American literature term 'plyometrics' is a

, .

John A. Faulkner, Ph.D., professor of Molecular & Integrative Physiology and BiomedicalEngineering, Senior Research Scientist, IoG:

An additional deterrent to the use of the term pliometric is the increased use of the termplyometrics for conditioning with highpower jumps that involve repeated, rapid, andforceful shortenin and len thenin actions durin almost maximum activation of lar emuscle groups. Despite suggestions for other terminology for this type of conditioning by

Komi* and later by Knuttgen** and Kraemer the popularity of plyometrics and the use ofthe term have increased dramatically.

* Komi PV. Physiological and biomechanical correlates of muscle function: effects of muscle structure and stretch-shortening cycle on force and speed. In:

Exercise and Sport Science Reviews, edited by Terjung RL. Lexington, MA: Collamore, 1984, p. 81121)

** Knuttgen HG and Kraemer WJ. Terminology and measurement in exercise performance. J Appl Sport Sci Res 1: 110, 1987)





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Plyometrics are the exercises which involve SSC

Paavo V. Komi, PhD, FACSM, FECSS.Is a professor emeritus specialized in neuromuscular science at the University of Jyvskyl,Finland.

The stretchshortening cycle (SSC) of muscle function comes from the observation that body segments

,

Activity, University of Jyvskyl.

are per o ca y su ecte to mpactor stretc orces.In human walking, hopping and running considerable impact loads occur when contact takes placewith the ground. This requires pre-activation from the lower limb extensor muscles before the ground

contact to make them ready to resist the impact and the active braking phase. The stretch phase iso owe y a s or en ng concen r c ac on.Running, walking and hopping are typical examples in human locomotion of how external forces (e.g.gravity) lengthen the muscle. In this lengthening phase the muscle is acting eccentrically, then aconcentric (shortening) action follows. The true definition of eccentric action indicates that the muscles

.muscle function called the stretchshortening cycle or SSC (Norman & Komi 1979; Komi 1984, 2000).

SSC muscle function has a well-recognized purpose: enhancement of performance during thefinal phase (concentric action) when compared to the isolated concentric action.

. , ,



3.2. MIOGENIC AND NEUROGENIC FACTORS ASSURING BENEFITS OF PLYOMETRICS


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The benefit of plyometric training is related to its capacity to improve theso named Reactive Ability of the neuro-muscular system (allowinggreater force production in the concentric phase of SSC) thanks to theo ow ng wo ac ors:

1) Miogenic- the utilization of the elastic energy storage in muscle-tendon tissue

-motor units involved in myotatic reflex

, ,the character of the exercise execution; regardless, the principal function of plyometricexercises is to stimulate the neuro-muscular characteristics

, ,





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The Miogenic factors of the SSCElastic energy recoil adds to the force of active muscular contraction

StretchKneeangle

Performance during stretch shortening cycle exercise is influencedby the visco-elastic properties of the muscle-tendon units. During

,

the tendon structures (tendon and aponeurosis) and this energy cansubsequently be re-utilized if shortening of the muscle immediatelyfollows the stretching. According to Bisciotti (2000), 72% of theelastic ener restitution action comes from tendons 28% - fromcontractile elements of muscles.

Fmax

,conditions should be considered: the external force impact should be sufficiently high to efficientlystore elastic energy in the tendons

StrainVerticalforce

the external force impact should be sufficiently sharp to rapidly

increase the muscles strain: the Coupling time should be shorterthan the half-life of an acto-myosinic bridge (about 120 150milliseconds);

the voluntary force effort (active push-up), should be applied atthe same time when the involuntary (provoked by stretch reflex)muscular contraction occurs.

Amortization Push up Take off

Ground contact





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The Neurogenic factors of the SSC

The Myotatic Reflex is a monosynaptic reflex which provides the automaticcontraction of muscles when their stretch sensory receptors are stimulated)

Renshaw cell is a special inhibitoryinterneuron, which innervates and inhibits thevery same motor neuron that caused it to fire.

Spinal cordWhen a muscle is stretched, primarysensory fibers (Group Ia afferentneurons) of the muscle spindle respond

The Ia afferent signals are transmittedmonosynaptically to many alpha motor neuronsof the receptor-bearing muscle.

-velocity and transmit this activity to thespinal cord in the form of changes in therate of action potentials.

Likewise, secondary sensory fibersGrou II afferent neurons res ond to

motoneurons is then transmitted via theirefferent axons to the extrafusal fibers of themuscle, which generate force and thereby resistthe stretch.

The Ia afferent si nal is also transmitted

Muscle proprioceptors

muscle length changes (but with asmaller velocity-sensitive component)and transmit this signal to the spinalcord.

polysynaptically through interneurons(Renshaw cells) which inhibit alphamotoneurons of antagonist muscles, causingthem to relax.

Muscle spindles (MS) react by sending a Golgi Tendon Organs (GTO) activation threshold is

turn orders the agonist muscle to contract.This action is supported by thesimultaneous inhibition of the antagonistmuscle.

,chances for a fibre breakdown increase, so Golgisorgans send a signal towards the central nervoussystem, which quickly induces a contractioninhibition.





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Allow for deep and complete neuromuscular stimulation and improve intramuscular

Plyometrics:

coordination between fibres in a single to synchronize a higher quantity of motor units.

Elevate Renshaw cells inhibition threshold, so activation at higher frequency is possible.That allows a selective recruitment of white fibres, due to the massive intervention ofsync ron ze mo on un s.

Decrease the GTOs sensitivty, which will not stop maximum (or sub-maximum)contraction (myotatic reflex inhibition)

Bring greater elastic energy storage, faster contraction, and improves neuromuscularspindles efficiency.

, , .

Stretch shortening cycle (SSC) affects the sensory response of the muscle spindles (MS)and Golgi tendon organs (GTO). These two structures have contrast function: MS excitatory, GTO inhibitory. The balance (equilibrium) between excitatory and inhibitorystimuli, creates conditions of performance, of course, always under control of the CNS

. osco .

In what wa mi ht the central nervous s stem influence the SSC?





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Without arguing that the external stimulus causes the emergence of a

reflex, the modem physiological theory puts main emphasis on the factthat an organism's reaction to a stimulus (both unconditioned and

conditioned reaction), in its form and content, is determined not by the

stimulus itself but by its significance for the individual; that is, the most

important role is played by factors of internal purposefulness, against the

background of which an external stimulus is frequently reduced to ar gger s gna .

All the facts from modem behavioral science mean that any reflex (in the

narrow "classical" sense of the word) is not the element of an action, but

.Nicholai A. Bernstein.The Immediate Tasks of Neurophysiology in the Light of the Modern Theory

of Biological Activity, 1966.





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In what way might the central nervous system influence the SSC?

rea er cor ca ac va on: grea er ac va on o amma mo oneurons re a eto the difficulty of a motor task.

Cerebral cortex

as locomotion, dynamic gamma motoneoruns tend to be activated more during difficult tasks,increasing Ia stretch-sensitivity.

Facilitatory signalsarrive through the ventral reticulospinal tract

from the brain regions, which play the role in:

Inhibitory signalsarrive through the lateral reticulospinal tractfrom the brain regions, which play the role in:

- the lannin of com lex coordinated - information (Brodmann area 4);- motor control - coordination, precision,and accurate timing (neocerebellum);- acustic, ocular and vestibular control

movements (Brodmann area 6);- motor control and in some cognitivefunctions such as attention and language(thepaleocerebellum);- motor coordination red nucleus - a

motoneurons

movements (the vestibular nucleus).structure in the rostral mildbrain).

Muscle spindlesFusimotor systemis the combination of muscle spingles and -

motoneurons. It is the system by which the CNScontrols and modifies muscle spindles sensitivity.

amma mo onuronsare the efferent component of the fusimotor system The

function of the gamma motoneurons is to modify thesensitivity of the muscle spindle sensory afferents to

stretch (not to supplement the force of muscle contractionprovided by the extrafusal fibers).





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Greater cortical activation: maximising activity of high threshold motor units due

to the Supraspinal influences affecting the pliometric muscular contraction

Enoka, R. M. Eccentric contractions require uniqueactivation strategies by the nervous system.J. Appl. Physiol.81(6): 23392346, 1996

Over the past several decades, numerous studies have established that eccentriccontractions can maximize the force exerted and the work performed by muscle;

attenuate the mechanical effects of impact forces; and that they enhance the tissuedamage associated with exercise.More recent evidence adds a new feature to this repertoire by suggesting a new

unique. Variation in the neural strategy may be accomplished by modulation of the

relative excitability within the populations of motoneurons innervating amuscle, itssynergists, and the contralateral homologousmuscle. The principal functionaloutcome ofthe uni ue activation scheme ma be to maximize the activitand thereby preserve the health of highthreshold motor units. These motorunits are used minimally during daily activities but are essential for intenseathletic competition and for emergency movements that require high levelsof muscle power.





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Greater cortical activation: additional cortical planning activity affecting thepliometric muscular contraction

Yin Fang, V.Siemionow, V.Sahgal, Fugin Xiong and Guang H.YueGreater Movement-Related Cortical Potential During Human Eccentric

Journal of Neurophysiololy October 2001 vol. 86 no. 4 1764-1772:

Despite abundant evidence that different nervous system control strategies may exist for human concentric

and eccentric muscle contractions, no data are available to indicate that the brain signal differs for eccentricversus concentric muscle actions. The purpose of this study was to evaluate electroencephalography (EEG)-derived movement-related cortical potential (MRCP) and to determine whether the level of MRCP-measuredcortical activation differs between the two types of muscle activities.

- , ,related sensory information differently than it does for concentric muscle contractions.

Because eccentric movements are more complex, make muscles more prone to damage, andperhaps require a unique motor unit recruitment strategy to carry out the actions, the greater

may re ec a ona cor ca p ann ng ac v es or e or o ea w ese spec aproblems.

* Negative Potential (NP) the component of movement-related cortical potential MRCP, related to movement preparation,planning, and execution





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Greater cortical activation and the earlier activities of neurons associatedwith planning eccentric actions

M.D.Grabiner and T.M.Owings.

EMG differences between concentric and eccentric maximum voluntary

contractions are evident prior to movement onset.

Experimental Brain Research 2002, volume 145, number 4, pages 505-511

s nves ga on a resse e ques on o w e er e musc e ac va on s gna pr or o movemen onse ,as measured by surface EMG, differs if the contraction to be performed is concentric (shortening) or eccentric(lengthening).

The results suggest that initial differences between the EMG of maximum voluntary concentric and eccentricknee extensor contractions are selected a priori and support the contention that the central nervous systemdistinguishes between maximum eccentric and concentric contractions.

The emergence of differences in activation prior to muscle length changes suggests supraspinal influences.-

activity resulted from stretching the muscles.not only are the cortical activities associated with planning eccentric actions greater but also

the neurons begin the planning activities earlier.





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A greater power output of the SSC movement could be improved not only bypotentiating the Myotatic Reflex, but also by the additional activation of the CNS,related to the perception of pliometric (yielding, eccentric) phase of movement as

danger (menace, threat).

Pliometric (eccentric) muscular contractions can maximize the force exerted and the workperformed by muscle, because the brain perceive the work in yielding regime as specialproblem which make muscles prone to damage, in consequence:

- additional reflex-induced cortical activity resulted from stretching the muscles

-

- not only are the cortical activities associated with planning eccentric actions greater butalso the neurons begin the planning activities earlier.

The danger is especially high if the sudden (sharp) impact of external force,

the motor receptors.

It is the main characteristic of the Shock Method



3.4. THE SHOCK METHOD AS A PARTICULAR FORM OF PLYOMETRICS


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Stretch-shorten cycleAn active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentriccontraction) of that same muscle (Wikipedia)A common movement pattern that consists of a combination of the three types of muscle action; an

(Answers.com)

Plyometrics Shock Method

The specific characteristic ofmy method is expressed in

Exercises involving repeated rapidstretching and contracting of

muscles muscle under tension.

(Y. Verkhoshansky).

(Merriam Webster)

Exercises in which the musclesare repeatedly stretched and

.

The Shock regime could be considered a particular form of the muscles work in in the

Stretch Shortening Cycle regime, characterised by the more sharp impact of external forcesduring the pliometric (eccentric) phase provoked by of the bodys collision (shock, bump)with the falling (or high-speed forthcoming) external object (sport device) or by the falling

.



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4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS

4.1. TAXONOMY OF PLYOMETRIC EXERCISES

. .

4.3. PLYOMETRIC EXERCISES EMPHASIZING THE STRETCH REFLEX POTENTIATION

4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION

. . SING THE DEPTH JUMP ACCORDING TO . ERKHOSHANSKY

4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD

2012 - CVASPS NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS

4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.1. TAXONOMY OF PLYOMETRIC EXERCISES


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IMPACT AND NON-IMPACT PLYOMETRICS

Plyometrics exploit the benefits of thepliometric(eccentric,yielding) regime.

yome r csare defined as the exercises with a reversible are defined as exercises with a reversibleregime of muscle work without additional

external force impactregime of muscle work with additional

external force impact

Merriam Webster. MedicineNet.com: Exercises involving repeated rapid stretchingand contracting of muscles.

Dictionary.com:Exercises in which the muscles are repeatedly

Any exercise in which muscles are repeatedlyand rapidly stretched("loaded") and then

contracted (as in jumping high off the ground or inpush-ups with a clap between them).

s re c e an su en y con rac e .

Non-im act Pl ometrics Im act Pl ometrics




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-

Pliometric exercise

the exercise is executedin pliometric (yielding or

Miometric exercise

the exercise executed inmiometric (overcoming or

Non-impact Plyometric exercise

the exercise is executed in a reversibleregime with rapid passage between the

eccentric regime concen r c reg me y e ng eccen r c an overcom ng(concentric) phase




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IMPACT PLYOMETRICS

Impact-pliometric exercise

the exercise executed in pliometricieldin or eccentric re ime with

Impact -Plyometric exercise

the exercise executed in reversible regime withim act of external force in the ieldin hase

impact of external force




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IMPACT PLYOMETRICS

are characterised by the sharp impact of external forces during the pliometric (eccentric) phase provokedby of the bodys collision (shock, bump) with the vertically falling external object (sport devise) or by the

verticall fallin bod collision with the motionless ob ect round

Repeated, rapid, and forceful muscle Single, rapid, and forceful muscless or en ng- eng en ng ac ons per orme

with their almost maximum activationshortening-lengthening actions performed

with their maximum activation

Classic Shock Method exercisesMulti-impact Shock method exercises

Repeated jumps, push ups and throws Maximal effort Push-up throw and Depth jump




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-

Low-impact Plyometrics Middle-impact Plyometrics High impact Plyometrics

Angular vector of the force effort Vertical vector of the force effort

Fallingweight

Forceeffort

Forceeffort

Fallingweight

Impact Impact

Classic Shock

Method jumpsand throws

Bounding exercises Standing jumps

Medicine ball couple throwing ert ca t row-ups




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COMBINED PLYOMETRICS

Multiple-impactplyometric exercise

Combined impact-pliometric and non-impact plyometric exercise

op

Multiple subsequent push-up Multiple push-up throws or barbell jumps executed with stops-

movement phase




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Plyometric exercise is the exercise in which the pliometric (yielding, eccentric)

regime is used to increase the power output of movement executed in miometric

The benefit of l ometric trainin is related to its ca acit to im rove the Reactive Abilit of

(overcoming, concentric) regime

the neuro-muscular system (producing greater force in the concentric phase of the SSC)thanks to the influence of the miogenic and neurogenic factors:

-

Miogenic factors Neurogenic factors

the restitution of elasticenergy, absorbed in the

muscle-tendon structures

the stretch reflex

potentialtion due thestimulation of muscle

additional reflex-induced cortical activityresulted from stretching the muscles;

additional cortical planning activities - thepre-act vat on assoc ate w tplanning eccentric actions

, ,character of the exercises execution.

So, the taxonomy of plyometric exercises could be based on their capacity to emphasise




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Plyometrics

The exercisesemphasizing

The exercisesemphasizing the

The exercisesem hasizin the

e as c energyrecoil

s re c re expotentiation

CNS stimulation


4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.2. PLYOMETRIC EXERCISES EMPHASIZING ELASTIC ENERGY RECOIL


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F

h

In general, utilizing elastic energy is determined by the speed of the stretch shortening cycle

and the level of muscle stretching.

t

To properly use the elastic energy, the stretch phase should be:1) sufficiently rapid such that the coupling time (t) of the stretch shortening cycle will not

be inferior to the half time of the actin and myosin cross-bridge cycling action (120 150

2) sufficiently ample (h) to cause the miotatic reflex to take place in the correct moment:

not anticipate the eccentric phase and not be inside the concentric phase3) combined to the active muscular contraction (external force impact - F) high

muscu ar ac va on ur ng e eccen r c p ase o an s a prerequ s e or e c enstorage of elastic energy, especially in the tendon (P.Komi, 2003).




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Coupling time

Sprinting 0.10120 150 ms

.

Squat jumping (10-20kg) 0.40

. - . .

,

running - bounding exercises should be used.




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StretchKneeang e

elastic energy recoil should be executed:

with the external force impact, which is

sufficiently sharp to rapidly increase themuscles strain and

Fmax sufficiently high to efficiently store elastic

energy in the tendons

Strain with the short passage from eccentric to

Vertical

force


Ground contact




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to obtain elastic energy recoil

task

ABC running drills Bouncy or springy runs

High Knees Heel FlicksA Springy or bouncy run (or bounding extensive tempo) isa running exercise executed with shorter strides and with

, ,usually used in most sports during the warm up: run withhigh lifting of the thigh (high knees); run with a heel

kickback (butt kicks) etc.. The exercises are executed withattention to correct technical performance and nimbleness

the forward impulse coming mainly from foot; it requires amore accentuated vertical push and a bounding overall

action. The oscillatory movement of the recovery leg isminimized and the whole action is very relaxed. In fact, theathletes relaxation is paramount for the correct executionof exercise, in particular the relaxation of the upper bodycombined with the intense work of the foot muscles.




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Motortask

The exercise is executed with a small number of repetitions and with the control of execution time

Bounding runs are very similar to the bounce from leg to leg, but it isexecuted with higher stride frequency and with more spring; it is

Bounding runs

recorded). The athlete starts by pushing off from both legs as in thestanding long jump, and then lands on one and then alternates the legsconsecutively, trying to increase stride frequency, but not transforming

the movement into a run. The dosage of exercise depend on the time ofits execution. Usually, this exercise is carried out in 2-4 series of 3-5repetitions with arbitrary rest intervals between repetitions and 8-10minutes interval between series.

The difference between Boundingrun and Alternate Leg-to-leg bounce


4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.3. PLYOMETRIC EXERCISES EMPHASIZING THE STRETCH REFLEX POTENTIATION


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Stretchneeangle

Fmax

The plyometric exercises emphasizingthe stretch reflex potentiation should

be executed with the correct momentof active force employment

Vertical

force


Ground contact



Th h fl i i d h i l i f l i b


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The stretch reflex potentiation due the stimulation of muscle proprioceptors byadditional external force impact (F)

Adjusting the execution technique of SSC movements:

the muscles relaxation-tension pattern

Motortask

Short coupling time jumping and bounding exercises (the short time of force employment)

The exercises are executed with a great number of repetitions and with control of the movements nimbleness

Side-to-side doubleleg bounces

Consecutive jumps overobstacles or boxes

Side-to-side single-leg bounces

Box Jumps on and offof a low box

Long coupling time jumping exercises (the long time of force employment)

Box Jumps on and off

of a high box




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Decreasing the Coupling time of SSC movements

Motor

taskThe exercises are executed with a small number of repetitions and with control of execution time

Hurdles bounces (leaping or jumping over obstacles) executed as

quickly as possible

Side-to-side doubleleg bounces

Side-to-side single-leg bounces

Increasing the power output of SSC movementstask

The exercises are executed with a small number of repetitions and with the control of jump length (height)


4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.4. PLYOMETRIC EXERCISES EMPHASIZING THE CNS STIMULATION


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Stretchneeangle

The plyometric exercises emphasizingthe CNS stimulation should be

executed with greater impact ofexternal force:

Fmax

1. using overload, or

2. using kinetic energy accumulated

rom e spor sman s a ng o y roma specific, strictly proscribed, height

Vertical

force


Ground contact




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Adjusting the execution technique of SSC movements byMotorincreasing the external forces impacttask

-

plyometric exercise

-

non-impact plyometric exercise

Stop

Consecutive Barbell and kettlebell jumps Vertical jump with barbell




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If the sportsman conducts a vertical take-off after a depth jump with theaim of flying up as high as possible, these conditions force his centralnervous and physiological systems to exceed the ordinary boundaries.The creation of such conditions in training process is the forcedintensification of the work regime which becomes a potent training

stimulus. Apparently, under these conditions the body mobilizes any

even more complex, extreme situations.


4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.5. USING THE DEPTH JUMP ACCORDING TO Y.VERKHOSHANSKY


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TAUBE

, W., LEUKEL

, C., LAUBER

, B.AND

GOLLHOFER

, A.performance in stretch-shortening cycle training.

Scandinavian Journal of Medicine & Science in Sports, 2011

"and plantar flexors during drop jump training, athletes should utilizea bounce drop jump technique, i.e., to reverse the downwardvelocity into an upward one as soon as possible after landing

o er e a ., a . s recommen a on was oun e on eessential need for effective storage of elastic energy in thetransition from the eccentric to the concentric phase (Kyrolainen &Komi 1995 Komi 2003 .

This strategy, however, does not seem beneficial in increasing the rebound height, as therewas only a trend toward augmentation." Hunter and Marshall (2002) presumed that ifsubjects were not advised by instructions like: Keep the duration of ground contact asshort as possible, or Bend your knees very little, subjects would automatically adapttheir jumping strategy in the direction of a lower leg stiffness, greater depth of


, .



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KEVIN R. FORD, GREGORY D. MYER, ROSE L. SMITH, ROBYN N . BYRNES, SARA E . DOPIRAK, TIMOTHY E. HEWETT.

Use of an overhead goal alters vertical jump performance and biomechanics.Journal of Strength & Conditioning Research 2005 Volume: 19, Issue: 2, Pages: 394-399

This study examined whether an extrinsic motivator, such as an overhead goal, during a plyometric jump may alter movementbiomechanics. Our purpose was to examine the effects of an overhead goal on vertical jump height and lower-extremity

biomechanics during a drop vertical jump and to compare the effects on female (N = 18) versus male (N = 17) athletes

rea er ver ca ump e g p = . an max mum a eo ex erna nee ex on qua r ceps momen(p = 0.04) were attained with the overhead goal condition versus no overhead goal.




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The forth experiment of Y.Verkhoshansky (1986):

During the third experiment, it was verified that the athletes were able to increasethe height of the Depth jump only until the 10th repetition. So, the optimal number ofDepth jumps in one series is 10. To verify the optimal number of series, 5 groups of

Explosive strength of each athlete was measured in UDS test before and after the

training sessions: every 5 minutes in a period of 30 minutes, when the athletes didntperform any muscular work

In the groups that used 1, 2, 3 and 4series of Depth jumps, the greatestincrease in the level of explosive

stren th was observed 10 minutes afterthe training sessions. In the group,which used 4 series of Depth Jumps, thelevel of this increase was greatest. Inthe group that used 5 series of Depthjump, the maximal level of theExplosive strength increase was

observed only 25 minutes after thetraining session and this level was lower

Trends of the explosive strength of one (1), two (2), three (3),four (4) and five (dotted line) series of aloft jumps.

than the maximal level of the group thatused only 3 series of Depth jump.


4. KEY POINTS TO SUCCESSFULLY USING PLYOMETRICS4.6. PROGRESSING PLYOMETRIC EXERCISES DURING THE PREPARATION PERIOD

INCREASING THE POWER OUTPUT OF TAKE-OFF MOVEMENT


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INCREASING THE POWER OUTPUT OF TAKE OFF MOVEMENT

Case 1: S ecific movement with a relativel low level of external resistance

Classic Shock Methodexercises

Depth Jumps

Combinedplyometrics

Vertical jump with barbell

Multi le-im actPlyometrics

Long coupling time jumping exercises

Short coupling time jumping and bounding exercises



INCREASING THE POWER OUTPUT OF TAKE OFF MOVEMENT


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INCREASING THE POWER OUTPUT OF TAKE-OFF MOVEMENT

Classic Shock Method

Case 2: Specific movement with a high level of external resistance

exercises

Combinedplyometrics

Multiple-impact Plyometricswith weight

Resistance exercises

Multiple-impact Plyometricswithout wei ht



INCREASING THE POWER OUTPUT IN PUSHING MOVEMENT


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ase : pec c movemen w a ow eve o ex erna res s ance

Classic Shock Method

exercises

Multiple-impact Vertical force impact

Horisontal force impact

Plyometrics



INCREASING THE POWER OUTPUT IN PUSHING MOVEMENT


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CombinedP yometr cs

on- mpactPlyometrics

Resistance

exercises

Multiple-impact



INCREASING THE POWER OUTPUT OF OVERHEAD MOVEMENTS


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Case 1: Two-handed movements

CombinedPlyometrics

Non-impactPlyometrics

Resistanceexercises

Multiple-impact

Plyometrics





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-


Phase 1: resistance exercises





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-

Phase 2: Plyometrics

Shock MetodPl ometrics

Non-impactPlyometrics

-Plyometrics





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-

Shock

RelaxStrain Pliometric Miometric

Fall

Impact plyometricMiometric

Non-impactplyometric exercise

21 3



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Ray BradburyCreativity is just connecting things. St J bteve Jobs

if they are effective and integrating them in a training system

Thank you for your attention

2012 - CVASPS NATALIA VERKHOSHANSKY - SHOCK METHOD AND PLYOMETRICS 75

Shock Method Plyometrics

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