Plyometric Training W9

Question 1

What’s Plyometrics?

Answer 1

A pre-stretch (counter movement) followed by a forceful contraction.

Question 2

Mechanical reasons for ‘Why Plyometrics works’

Answer 2

• Elastic energy in tendons & muscles increases with rapid stretch.
• Concentric muscle action follows immediately after stored energy is released, contributing to total force production.

Question 3

Neurophysiological reasons for ‘Why Plyometrics works’

Answer 3

• All about potentiation

- Stretch Reflex

Question 4

Define Stretch Reflex

Answer 4

Involuntary response to an external stimulus that stretches the muscle.
OR
Something external stretching your muscle within physical limits

Question 5

Stretch Shortening Cycle (SEC)

Answer 5

• Utilises both Mechanical & Neurophysiological models
• Storage of the mechanical
• Stimulation of the stretch reflex

Question 6

Stretch Shortening Cycle (SEC) comes in Three Stages:

Answer 6

1. Eccentric Phase
2. Amortisation Phase
3. Concentric Phase

Question 7

What’s the Eccentric Phase?

Answer 7

• Preloading the agonist
• SECs store elastic energy
• Muscle spindles stimulated

Question 8

What’s the Amortisation Phase?

Answer 8

• Time between the two phases
• Type of La Afferent Nerve Synapse (It’s the sensory fibre of a stretch receptor found in the muscle spindle (which monitors how fast the stretch is))
• Efferent Transitions

Question 9

What’s the Concentric Phase?

Answer 9

• Shortening of the agonist muscle fibres
• Elastic energy is released from SEC
• Alpha motor-neurone stimulates the agonist muscle group

Question 10

Basic Summary of Plyometrics

Answer 10

There is a over stretch which coupled with the mechanical side of things where elastic energy is stored is ready for release. However, if we wait to long this will disappear. This then leads on to muscle spindles activating and triggering a bigger response. This is called plyometric training.

Question 11

What are the benefits of Plyometric Training?

Answer 11

• Increased jump height & power
• Increased sprint speed
• Increased running economy
• Increased kicking speed
• Increased throwing velocity
• Increased maximal strength

Question 12

Program Design

What are the factors of intensity?

Answer 12

• The amount of stress placed on muscle, tissue & joints
• It’s controlled by the type of plyometric drill
• Generally as intensity increases the volume decreases
• Exercises can be harder for different people (progressions)

Question 13

Program Design

What are the factors of Frequency?

Answer 13

• Limited evidence for what’s best however…
• 48-72 hours of recovery time
• 2-4 plyometric sessions a week
• state of recovery depends on individual athlete

Question 14

Program Design

What are the factors of Volume/Type?

Answer 14

• Lower body drills normally described as contacts per workout or distance for bounding drills.
• Upper body drills normally described as the number of throws or catches per workout

Question 15

Program Design

What are the factors of Recovery?

Answer 15

• 5-10 sec of rest between reps

- Work to rest ratio = 1:5

Question 16

Program Design

What are the factors of Progression?

Answer 16

• Plyometric is a form of resistance/power training so follow principles of progression overload
• Systematic increase
• Depends on individual