12 - Plyometric Training

12 - Plyometric Training - Exercise Prescription Duration:...

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Plyometric Training Plyometric Training
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Plyometrics Exercises that pre-stretch and then shorten a  muscle to accelerate the body or limb Often called stretch-shortening exercises
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Scientific Basis Α. ↑  elastic energy Countermovement (stretch) allows   in  stored elastic energy (eccentric phase) A. Activate stretch reflex
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Illustration of the Stretch Reflex
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Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop
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Stretch-Shortening Cycle Phase I – eccentric phase Phase II – amortization Phase III – concentric phase
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Required Muscle Coordination Agonists Synergists Antagonists
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Exercise Prescription Mode:  lower body, upper body, trunk Intensity:  controlled by exercise selection - added weight?   Volume: total work performed/session # of foot contacts; distance
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Unformatted text preview: Exercise Prescription Duration: 20-30 minutes Frequency: 2-4 sessions/week Rest: 2-3 min between sets Plyos and Resistance Training Dont usually recommend heavy RT with plyos on the same day Ex. Lower-body RT with upper-body plyometrics Goal: Power (FxV) Best Method: combination of RT and plyos? Ex: squat jump with 30% of 1RM Safety Considerations Pretraining Evaluation Strength Squat = 1.5 times body weight Bench press =>200lbs, BW <200lbs, 1.5 times BW >1year RT program Other Consideration Landing surface Training area Equipment Proper footwear Allow for warm-up Proper progression Sport-specific Proper technique...
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This note was uploaded on 04/17/2008 for the course PXW 326 taught by Professor Amyjohnson during the Spring '08 term at North Dakota.

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12 - Plyometric Training - Exercise Prescription Duration:...

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