Plyometric prescription Flashcards
1
Q
Dominant energy system
A
Phosphagen (ATP/PCr)
2
Q
Total session duration
A
20-30 min
3
Q
Intensity
%
How to increase intensity?
A
100% maximal effort
As intensity increases volume should decrease
4
Q
Volume = no. of foot contacts per session
Beginner
Intermediate
Advanced
A
Beginners-80-100
Intermediate-100-120
Advanced-120-140
5
Q
No. of sets
A
2-4
6
Q
No. of exercises
A
Set by volume
7
Q
Rest-Higher intensity=more recovery
Low
High
Between sessions
A
30-90s
2-3mins
3-4 days between sessions
8
Q
Progression of exercises
A
Simple (double leg) to complex (hops and bounds)
General to specific
Low to high impact
Slow to fast
9
Q
When should you start plyos in your periodisation
A
Performed 2-3 months before competitive phase
10
Q
Reps
2 legged
single leg
A
6-10
4-8
