Plyometrics

Question 1

What is plyometric training

Answer 1

• short stretch drills or stretch reflex strengthening drills
• jumps, leaps, hops, landing
• Defined by 3 phases: (1) Eccentric phase (prepares the muscle) (2) Amortization phase (transitions the muscle) (3) Concentric phase (produces outcome)

Question 2

What is the role of plyometric training

Answer 2

• role is to maximize this response for improved ROM/flexibility, strength, power, reaction time, and to prepare the body for stresses commonly seen in sport
• develops an improved stretch reflex response plus coordination

Question 3

Ability to capture the stored elastic energy and activate neural facilitation depends on what

Answer 3

• velocity and magnitude of the stretch
• transition time between the stretch & shortening phases (amortization phase)
• decrease in duration of amortization phase increases the force output during the shortening cycle

Question 4

Contraindications to plyometric training

Answer 4

• acute inflammation or pain
• immediate postoperative status
• joint instability

Question 5

Relative contraindications to plyometric training

Answer 5

• arthritis
• bone bruise
• chondral injury
• musculotenndinous injury

Question 6

General criteria for plyometric training

Answer 6

• 80-85% strength of involved muscle groups
• 90-95% pain free ROM of the moving joints
• demonstrates safe landing ability/techniques

Question 7

What are the ABCs of proprioception

Answer 7

• Agility
• Balance
• Coordination

Question 8

Pillar strength

Answer 8

• stability throughout the proximal structures including the scapula, trunk, and hips

Question 9

Kinetic liinking

Answer 9

• term used to think about the distal motions/movements from a position of proximal stability, so kinetic linking is how the extremities interact with the core & the resultant performance

Question 10

General progression of plyometrics

Answer 10

• double limb to single limb
• jumping in static position to moving position
• single task to multiple tasks
• cardinal plane to multi-directional
• slow speed to fast
• low heights to higher heights
• predictable to non-predictable

Question 11

When should you perform plyometric in session

Answer 11

• perform at beginning of session
• assess for fatigue
• allow for 2-3 minutes rest time between bouts
• screen for DOMS
• 48 hr between training bouts

Question 12

Examples of plyometrics for upper extremity

Answer 12

• catch/throw weighted ball
• fast motions with TheraBand
• swing weighted object
• dribble ball on floor or against wall
• push “offs” from floor, wall, or table
• drop pushups
• clap pushups

Question 13

Rapid response

Answer 13

• get in a mini squat position and “chop” legs in place (quick steps in place)
• low amplitude with high frequency

Question 14

Short response

Answer 14

• typical plyo jumping in place x5

Question 15

Long response

Answer 15

• squat down to 90 degrees and jump up from this position
• moderate amplitude with moderate frequency

Question 16

Very long response

Answer 16

• one rep squat jump from the deepest squat position
• high amplitude with low frequency

Question 17

Agility training

Answer 17

• activities that emphasize quick starting & stopping movements, twisting movements, and quick changes in direction
• agility drills mimic the demands of the sport or other activity
• progresses plyometric training for more specific & functional training

Question 18

Parameters for plyometric training

Answer 18

• 2-3 times per week
• 48 hr rest between sessions
• intensity is based on healing tissue (sore is not safe with ploys)
• 80-100 contacts for novice and 120-140 contacts for experienced
• 400 contacts for low intensity, 350 for moderate, 200 for very high
• work:rest ratio is 1:5 to 1:10 for high intensity & 1:1 or 1:2 for low intensity

Question 19

Pain responses during advanced coordination and agility drills

Answer 19

• Type I: after activity –> stretch affected area well then ice for 20 min
• Type II: during activity at beginning & dissipates –> maintain same activity & low intensity until symptoms dissipate
• Type III: during activity gradually develops with activity –> decrease intensity, stop & stretch, and stop activity if those don’t relief symptoms
• Type IV: at night –> total rest until symptom free, decrease activity to previous level, and keep intensity low
• Upon waking: sign of more to come, decrease activity to previous level, and keep low intensity

Question 20

ACL plyometric progression

Answer 20

• Wks 12-16: limit 60 contacts, double leg hops forward/back, box jump 6-8 inches
• Wks 16-20: limit 90 contacts, double leg jump for distance, then height, then 90 degree or 180 degree turns, side to side, and depth jump 6-8 inches, forward/back sprinting
• Wks 18-20: repetitive double leg jumps, jump for distance into jump for height, box jump to depth jump, & depth jump to jump for distance/height
• Wks 20-24: limit 100-120 contacts, single limb hendon hop, bounding, jumps, box jumps, and depth jumps (6-8 inches max)