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Soft Plyometrics©
Introduction to Soft Plyometrics©
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What are “Plyometrics”
• Plyometrics are defined as specific training protocols
designed to develop fast and powerful movements by
stimulating the nervous system as well as soliciting the
elastic potential of muscles and connective tissue. Their
primary purpose is to improving sports performance.
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What are “Plyometrics”
•There is a significant amount of research and literature that
currently exists that support
plyometrics as a fundamental
component of high performance
training and the development of
strength and power.
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What are “Plyometrics”
• Plyometric exercises are quite varied
and can be implemented with both
upper and lower body considerations.
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What are “Plyometrics”
• The specific scientific foundations of plyometrics are quite well known,
however it is important to review the basic fundamental elements.
• Plyometrics solicit both mechanical and neurological responses from the
body. Muscles perform both concentric (shortening) and eccentric
(lengthening) contractions. The eccentric contraction produces the most
force per unit and can be performed at high speed therefore it is the main
type of contraction that is used in plyometric training. When muscles are
loaded in this fashion, there is a mechanical stretch response that is solicited
resulting in a more powerful contraction and velocity. The neural response
(myotatic stretch reflex) is defined as the activation of muscle spindles and
other musculoskeletal sensory organs detecting muscle stretch and sending
impulses to the spinal cord which result in more dynamic contractions.
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What are “Plyometrics”
• The implementation of plyometrics is largely subjective
in terms of specific guidelines and standards, howeverany responsible protocol follows a low-risk approach. As
a general rule, plyometric exercises are implemented
progressively from low intensity to high (shock) intensity.
In addition, the typical plyometric (or power based)
protocols should only be implemented following adequate
attention to an efficient strength phase and strength to
power transitional phase.
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Soft Plyometrics and Periodization
In general, training protocols follow a
particular pattern: as training intensity
goes up, the training volume will go
down. Given the fact that plyometrics are
of relatively high intensity and follow a
generous strengthening phase, they are
implemented towards the end of a given
cycle and closer towards competition
dates.
Soft Plyometrics are to be considered an extension of the anatomical adaptation
component of the preparatory phase. To be precise, it absorbs the anatomical
adaptation phase because it specifically targets the connective tissue “scaffolding”
(myotendinal unit) of the musculoskeletal system. In addition, it strengthens the
actual attachment s of the tendon to the bone which is, not only essential, but
fundamentally critical in efficient dynamic performance.
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Soft Plyometrics© and Periodization
TrainingPhase
PreparatoryPhase
AdvancedPreparatory
Phase
SoftPlyometrics
SpecificPrep
Speed andPower
SpecificStrength
GeneralPrep
GeneralStrength
Therefore, Soft Plyometrics are designed for the specific strengthening
and maintenance of the connective tissue support for the training
process.
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“Anchors and Tethers”
• Anatomical adaptation is a very descriptive
term, however it is quite accurate. Itidentifies that the musculoskeletal system
MUST go through an “adaptive” phase in
preparation for more challenging stimulus
later on in the training protocol.
•The functional unit of the musculoskeletalsystem is the muscle-tendon-bone (MTB) or
“myotendonal” unit. Figure 1 represents the
typical understanding of anatomists and the
fitness population in general. Figure 2 is a
crude, but fundamentally accurate,
representation of the same system.
Bone
TendonMuscle
Fig.1 classical MTB understanding
Fig.2 Analogy of the MTB relationship
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“Anchors and Tethers”
MuscleThe common approach is the most intuitive also the most intuitive
approach: We want to improve strength and power, so lets focus on the
muscle. This obviously works and has some merit in itself, however
it has a limited potential. If we refer to the previous slide identifying
the MTB as the functional unit, the excessive focus on the musclealone inevitably leads to a very fundamental question: What about the
tendon and the bone? The muscle tends to have a “training
monopoly” when it comes to fitness programming whereas the other elements are overlooked and even dismissed. If we use the adjacent
MTB analogy image to the left, conventional training protocols would
mean that instead of 1 person pulling on the rope, there would be 2 or
3 (stronger muscle = more tension). However, there are two criticalelements that essentially determine the success of this paradigm: How
strong is the rope? How solid is the attachment to the cement block?
Those two considerations ultimately determine to ultimate
maximum potential of the strengthening process. In other words, a
stronger and more resilient rope along with improved attachment to
the cement block will result in significant increases in strength and
power potential of the muscle. In addition, the risk of injury
(breaking of the rope or detachment of the rope from the block) willreduce considerably. Therefore, the “anchors and tethers” should bethe fundamental focus points during the anatomical adaptation phase.
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“Anchors and Tethers”
Figure 1 Insertion site structurally small compared to muscle
If we look at the functional unit in an even
more global or expanded way, the
importance of anchors and tethers becomes
more obvious. If we compare the actual
surface area of a given muscle (or muscle
group) versus the actual surface area of its
attachment to the bone, there is a
significantly small amount of “attachment
area” providing support for the larger
muscle bulk. However, as shown in theimage to the left, the “true attachment” is
far more complex than a simple “sticking”
of the tendon to the bone. Like the roots of
a tree, the muscle / tendon / and bone are
synonymous with each other and therefore
should be considered as a singularly
continuous structure instead of three
separate elements.
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“Anchors and Tethers” and Entheses
Figure 1 Fibrocartilaginous entheses
Figure 1 Fibrous entheses
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Entheses
Entheses as an organ
It has been suggested that entheses may be considered to be a distinct organ with the
sole purpose or provided effective stress dissipitation (Benjamin & McGonagle 2001).
In addition, and in support of this concept, various sensory nerve endings may be found
within the “entheses organ”. The presence of these nerve endings, similar to those
found in muscular fascia, is believed to play an important role by contributing to ones
proprioception. This is because, in theory, such nerve ending may monitor the insertion
angle of the entheses and thus provide one with additional information of the movement
(Shaw 2005).
Mechanics of the insertion site and function
Under the microscope entheses represent an organized cellular arrangement. Since
their function is to dissipitate stresses invoked by body movements, entheses are
predominantly under tension. As a result, these tissues are mostly made up of parallel
rows of collagen fibres (Cooper and Misol 1970). The sites of anchorage of manytendons often blend and are shared between synergistic muscles in an attempt to add
stability (Benjamin 2004). In addition, there are unnamed bonds between tendons
(currently labeled as non-specific fascia) that may provide lines of force transmission as
defined and pioneered by works by Huijing and colleagues (Huijing Muscle as a
collagen composite 1997).
An analogy that helps explain and further define the mechanical function of enthese is
the root system of trees and plants (Ennos 1993). Figure 3 highlights how both muscles
and the bulk of trees maintain adequate anchorage with relatively small zone of fixation
in comparison the bulk of the muscle body or foliage. Mechanically this reserves the
majority of the tendon body to store tensile energy and provide function while remaining
flexible.
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Facts
• An interesting mechanical characteristic of
entheses is found within the transition fromflexible tendon to rigid bone. Although the
specifics of the mechanical properties have not
been quantified do to problems in sample size and
tissue fixation, the biological makeup suggests an
increase in strength as one from tendon to bone.
This change in modulus occurs gradually (i.e.flexible to rigid) as to eliminate stress
concentrations that may occur locally at the site of
attachment while providing a flexible anchor for
muscles to adhere (Waite 2004).
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Facts
Remodelling
Entheses are known to remodel based on local mechanical
demands. However, since they are essentially avascular, this
process is relatively slow with regards to other vascularized tissues(Silva 2002). In addition, this lack of direct nutrition via blood
supply leads to poor reconstruction following surgery
(Thomopoulos 2002). Like all other tissues, entheses will remodel
based on activity level (stresses). More specifically, their stiffness
or rigidity may be altered during exercises inducing muscle fatigue
(Horita 2003). Interestingly, entheses may be stimulated via three
methods. The first would be the obvious tension that occurs as a
result of muscle flexion. Therefore, forces and stress are passedthrough the muscle tendon unit to the bone and thus provides a
controlled motion. The second method would be the opposite
reaction cycle. Bone may transfer stresses to muscle as the result
of outer stimulation such as a foot ground contact during running
or perhaps from the active working hand of a manual therapist. In
addition to active remodelling, entheses may adapt its
characteristics as a result of age. As one gets older, adipose tissueis known to infiltrate the connection tissue suggesting degenerative
remodelling (Jozsa & Kannus 1997). The third , and most
important with respect to this presentation, is the specific manual
application of Soft Plyometrics which will be outlined in detail
later.
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Facts
Injury
It is estimated that as much as 50% of injuries
that occur in athletes that perform dailyexercise involve tendons (or tendon sheets).
The high tensile demands imposed on entheses
may result in various fatigue injuries due to
cumulative micro-trauma or micro-tears. In
addition to these high tensile demands, it has
been shown that the stress distribution withinentheses is non-uniform (Maganaris 2004).
This possesses an important aspect in
biomechanics as it suggests the presence of
physiological stress shielding which would
entail higher stresses in certain areas of the
tissues at hand while other areas would be
sheltered and have less stress bearing
requirements.
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Soft Plyometrics© in Perspective
SoftPlyometrics
Preparatory
Competitive
Maintenanceand
Transition
In summary, the implications of the Soft
Plyometric techniques are vast and varied.
Addressing the functional unit through a
more global and fundamental approachresults in a significant increase in “best
case scenario” for strengthening potential
as well as significant reduction in acute
and chronic injury. These specific
techniques are not to be considered to
exclude the conventional wisdom, ratherthey absorb them and unilaterally
increase their effectiveness and potential.
The second part of the Soft Plyometric
demonstration will outline the specific
techniques, guidelines, and scientific
support for their implementation.