PLYOMETRIC EXERCISE TECHNIQE

Question 1

THE GAINS IN POWER (FORCE AND VELOCITY) ACHIEVED THROUGH PLYOMETRIC EXERCISE ARE A FUNCTION OF:

Answer 1

(1) ENERGY STORED IN THE TENDON AND MUSCLE

(2) STIMULATION OF THE MUSCLE CELL

Question 2

TO MAXIMIZE THE AMOUNT OF STORED ENERGY THAT CAN BE USED TO ENHANCE THE POWER OF THE CONCENTRIC ACTION:

Answer 2

(1) THE AMORTIZATION PERIOD SHOULD BE AS SHORT AS POSSIBLE

(2) THE ECCENTRIC ACTION SHOULD E PERFORMED BEFORE THE CONCENTRIC ACTION

Question 3

HOW MUCH SHOULD AN ATHLETE’S SQUAT BE TO PERFORM LOWER BODY PLYOMETRICS?

Answer 3

1.5 TIMES HIS/HER BODY WEIGHT

Question 4

HOW LONG SHOULD AN ATHLETE BE ABLE TO MAINTAIN BALANCE IN A SINGLE-LEG HALF-SQUAT TEST IN ORDER TO DO ADVANCED PLYOMETRIC TRAINING?

Answer 4

30 SEC

Question 5

ATHLETES WEIGHING OVER 220 POUNDS SHOULD NOT PERFORM DEPTH JUMPS FROM HEIGHTS GREATER THAN WHAT HEIGHT?

Answer 5

18 IN

Question 6

EXAGGERATED FORM OF RECIPROCAL UPPER- AND LOWER- EXTREMITY MOVEMENTS
EMPHASIS ON QUICK TAKEOFF AND LANDING; MIMICS PLYOMETRIC ACTIVITIES

Answer 6

SKIPPING

Question 7

BASED ON THE FORWARD STEP LUNGE EXERCISE

MAY BE MULTIDIRECTIONAL

Answer 7

LUNGING

Question 8

DRILLS THAT TARGET CHANGES OF DIRECTION

PREPARATION FOR CHANGES OF DIRECTION DURING PLYOMETRIC DRILLS

Answer 8

FOOTWORK

Question 9

MIMICS RUNNING MOVEMENTS
EMPHASIZES POSTURE AND MOVEMENT TECHNIQUE
ENHANCES PROPER LOWER-BODY MOVEMENTS FOR RUNNING

Answer 9

MARCHING

Question 10

PREPARES FOR IMPACT AND HIGH-INTENSITY PLYOMETRIC DRILLS
TOE JOGGING-NOT ALLOWING THE HEEL TO TOUCH THE GROUND (EMPHASIZES QUICK REACTION)
STRAIGHT-LEG JOGGIING- MINIMIZING OR NOT ALLOWING LEG FLEXION IN PREPARATION FOR THE IMPACT OF PLYOMETRIC DRILLS

Answer 10

JOGGING

Question 11

WHAT SHOULD BE CONSIDERED WHEN DETERMINING AN ATHLETE’S READINESS FOR PLYOMETRIC TRAINING

Answer 11

(1) AGE
(2) BALANCE
(3) STRENGTH LEVELS
(4) TECHNIQUE EXPERIENCE

Question 12

2-FOOT ANKLE HOP

Answer 12

LOWER BODY
JUMPS IN PLACE
LOW INTENSITY
VERTICAL

Question 13

SINGLE-LEG ANKLE HOP

Answer 13

LOWER BODY
JUMPS IN PLACE
MEDIUM INTENSITY
VERTICAL

Question 14

SQUAT JUMP

Answer 14

LOWER BODY
JUMPS IN PLACE
LOW INTENSITY
VERTICAL

Question 15

JUMP AND REACH

Answer 15

LOWER BODY
JUMPS IN PLACE
LOW INTENSITY
VERTICAL

Question 16

DOUBLE-LEG TUCK JUMP

Answer 16

LOWER BODY
JUMPS IN PLACE
MEDIUM INTENSITY
VERTICAL

Question 17

SPLIT SQUAT JUMP

Answer 17

LOWER BODY
JUMPS IN PLACE
MEDIUM INTENSITY
VERTICAL

Question 18

CYCLED SPLIT SQUAT JUMP

Answer 18

LOWER BODY
JUMPS IN PLACE
HIGH INTENSITY
VERTICAL

Question 19

SINGLE-LEG TUCK JUMP

Answer 19

LOWER BODY
JUMPS IN PLACE
HIGH INTENSITY
VERTICAL

Question 20

PIKE JUMP

Answer 20

LOWER BODY
JUMPS IN PLACE
HIGH INTENSITY
VERTICAL

Question 21

DOUBLE-LEG VERTICAL JUMP

Answer 21

LOWER BODY
STANDING JUMP
LOW INTENSITY
VERTICAL

Question 22

SINGLE-LEG VERTICAL JUMP

Answer 22

LOWER BODY
STANDING JUMP
HIGH INTENSITY
VERTICAL

Question 23

JUMP OVER BARRIER

Answer 23

LOWER BODY
STANDING JUMP
MEDIUM INTENSITY
HORIZONTAL AND VERTICAL

Question 24

STANDING LONG JUMP

Answer 24

LOWER BODY
STANDING JUMP
LOW INTENSITY
HORIZONTAL

Question 25

DOUBLE-LEG HOP

Answer 25

LOWER BODY MULTIPLE HOPS AND JUMPS MEDIUM INTENSITY HORIZONTAL AND VERTICAL

Question 26

DOUBLE-LEG ZIGZAG HOP

Answer 26

LOWER BODY MULTIPLE HOPS AND JUMPS HIGH INTENSITY DIAGONAL

Question 27

SINGLE-LEG HOP

Answer 27

LOWER BODY MULTIPLE HOPS AND JUMPS HIGH INTENSITY HORIZONTAL AND VERTICAL

Question 28

FRONT BARRIER HOP

Answer 28

LOWER BODY MULTIPLE HOPS AND JUMPS MEDIUM INTENSITY HORIZONTAL AND VERTICAL

Question 29

LATERAL BARRIER HOP

Answer 29

LOWER BODY MULTIPLE HOPS AND JUMPS MEDIUM INTENSITY LATERAL AND VERTICAL

Question 30

4-HURDLE DRILL

Answer 30

LOWER BODY MULTIPLE HOPS AND JUMPS HIGH INTENSITY LATERAL AND VERTICAL

Question 31

SKIP

Answer 31

LOWER BODY BOUNDS LOW INTENSITY HORIZONTAL AND VERTICAL

Question 32

POWER SKIP

Answer 32

LOWER BODY BOUNDS LOW INTENSITY VERTICAL AND HORIZONTAL

Question 33

BACKWARD SKIP

Answer 33

LOWER BODY BOUNDS LOW INTENSITY BACKWARD, HORIZONTAL AND VERTICAL

Question 34

SIDE SKIP

Answer 34

LOWER BODY BOUNDS MEDIUM INTENSITY VERTICAL AND LATERAL

Question 35

SINGLE-ARM ALTERNATE LEG BOUND

Answer 35

LOWER BODY BOUNDS MEDIUM INTENSITY HORIZONTAL AND VERTICAL

Question 36

DOUBLE-ARM ALTERNATE-LEG BOUND

Answer 36

LOWER BODY BOUNDS MEDIUM INTENSITY HORIZONTAL AND VERTICAL

Question 37

SINGLE-LEG PUSH-OFF

Answer 37

LOWER BODY BOX DRILLS LOW INTENSITY VERTICAL

Question 38

ALTERNATE-LEG PUSH-OFF

Answer 38

LOWER BODY BOX DRILL LOW INTENSITY VERTICAL

Question 39

LATERAL PUSH-OFF

Answer 39

LOWER BODY BOX DRILL LOW INTENSITY VERTICAL

Question 40

SIDE-TO-SIDE PUSH-OFF

Answer 40

LOWER BODY BOX DRILL MEDIUM INTENSITY VERTICAL

Question 41

DOUBLE-LEG JUMP TO BOX

Answer 41

LOWER BODY BOX DRILL LOW INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL

Question 42

SINGLE-LEG JUMP TO BOX

Answer 42

LOWER BODY BOX DRILLS HIGH INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL

Question 43

SQUAT BOX JUMP

Answer 43

LOWER BODY BOX DRILLS MEDIUM INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL

Question 44

LATERAL BOX JUMP

Answer 44

LOWER BODY BOX DRILL MEDIUM INTENSITY VERTICAL AND SLIGHTLY HORIZONTAL

Question 45

DROP FREEZE

Answer 45

LOWER BODY BOX DRILL MEDIUM INTENSITY VERTICAL

Question 46

DEPTH JUMP

Answer 46

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL

Question 47

DEPTH JUMP TO SECOND BOX

Answer 47

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL AND HORIZONTAL

Question 48

SQUAT DEPTH JUMP

Answer 48

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL

Question 49

DEPTH JUMP WITH LATERAL MOVEMENT

Answer 49

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL AND LATERAL

Question 50

DEPTH JUMP W/ STANDING LONG JUMP

Answer 50

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL AND HORIZONTAL

Question 51

DEPTH JUMPT TO 180 DEGREE TURN

Answer 51

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL AND HORIZONTAL

Question 52

SINGLE-LEG DEPTH JUMP

Answer 52

LOWER BODY DEPTH JUMP HIGH INTENSITY VERTICAL

Question 53

CHEST PASS

Answer 53

UPPER BODY THROWS LOW INTENSITY FORWARD

Question 54

TWO-HAND OVERHEAD THROW

Answer 54

UPPER BODY THROWS LOW INTENSITY FORWARD AND DOWN