Plyometrics Flashcards
Describe landing position for lowerbody plyometrics:
- Shoulders
- Hips
- Knees
- Ankles
- Feet
- Weight distribution
- Shoulders over knees
- Hips flexed
- Knees over/posterior to toes
- Knees should line up with second and third toes
- Avoid extremes of lateral knee motion
- valgus/valgum = knees stick together with gum
- varus/varum = knees bowledged from too much rum
- Ankles dorsiflexed
- Feet shoulder width apart, full contact with ground
- Weight distribution
- Center of gravity w/in base of support
- Weight more on ball of foot for quick turn around
- Describe 3 cues for propper technique when doing plyometric jumps, leaps, bounds, skips, and quick foot drils.
- What do these 3 cues help client do?
- Keep knees up
- Point thumbs to sky
- Helps keep torso up and prevent shoulders from dropping forwards
- Arms should be brought to behind midline to move forward and up rapidly, increasing strength of muscle action
- Help with balance by keeping workload centered around hips and legs
Detail the following for ankle flip
- Type of movement:
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Comon errors (3)
- Type of movement:
- Lower body plyometric
- Intensity level:
- Low
- Direction of jump:
- Vertical
- Beginning position:
- Stand, feet shoulder-width apart. Body should be upright.
- Arm action:
- Double arm
- Preparatory movement:
- None
- Upward movement:
- Pushing off using only ankles, hop up in place, plantarflexing ankles fully with each jump.
- Downward movement:
- Land in starting position. Repeat the motion.
- Common errors
- Adding countermovment
- not fully plantarflexing ankles
- landing and jumping asynchronously
Give the following information for skip:
- Type of movent:
- Intensity level:
- Direction of jump:
- Beginning position: include degree flexion of what 2 joints
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common errors (1)
- Type of movement
- Lower body plyometric
- Intensity level:
- Low
- Direction of jump:
- Horizontal and vertical
- Beginning position:
- One leg is lifted to 90° of hip and knee flexion.
- Arm action:
- Reciprocal (as one leg is lifted, the opposite arm is lifted)
- Preparatory movement:
- Begin with a countermovement.
- Upward movement:
- Jump up and forward on one leg.
- The opposite leg should remain in the starting position until landing.
- Drive toes of lead leg up, knee forward and up, and keep heel under hips.
- Downward movement:
- Land in the starting position with the same leg.
- Repeat the motion with the opposite leg.
- Advanced variation:
- This drill may also be performed backward. Jump up and backward on one leg. Land in the starting position with the same leg. Repeat the motion with the opposite leg.
- Common Errors
- Incoordination (difficulty coordinating transition from one leg to the next)
- What exercises is a weightbelt recommended for?
- What exercises are a weightbelt not needed for?
- What is the advantage of the using a weight belt?
- What is disadvantage?
- Recommended for ground-based, structural exercises that involve lifting maximal or near-maximal loads
- Not needed for exercises that do not directly load the trunk even if it places stress on the lower back
- Shown increase intra abdominal pressure during performance of resistance training
- Muscles of the lowerback and abdomen may become unaccustomed to supporting the torso
- What 4 exercises require a spotter?
- What height recommendations for spotters and OH/F exercises?
- overhead
- over the face
- bar on the upper back or shoulders
- bar positioned on the front of the shoulders or clavicles
- to assist in spotting over the head/face exercises the PT must be at least as tall as the client, or exercise must be modified
Describe the proper spotting form for
- Barbell over the head/face exercises
- Freeweights over head/face exercises
- Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (1 dumbbell)
- Where should safety crossbars be placed in squat rack?
- Over face/head
- close, alternated grip
- stand as close as possible w/o being a distraction
- flat back, and feet flat on the floor
- use a staggered stance when possible
- Freeweights
- Same as above, spot the client’s writs, not the weights
- Place on bottom part of DB, part closet to floor
- Just before the lowest position the bar will reach during the downward movement phase
how far away from the shoulders should the bar be at the top of the biceps curl exercise?
4-6 inches
three indications that the client has reached the bottom position of the back/front squat
thighs are parallel to the floor
trunk begins to round or flex
heels rise off the floor
Describe the following for standing long jump
- Mode:
- Intensity level
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common Error (1)
- Mode:
- Lower body plyometric
- Intensity level
- Low
- Direction of jump:
- Horizontal
- Beginning position:
- Half squat position with feet shoulder-width apart
- Arm action:
- Double arm
- Preparatory movement:
- Begin with a countermovement.
- Upward movement:
- Explosively jump forward as far as possible with both feet. Use the arms to assist with the jump.
- Downward movement:
- Land in the starting position and repeat jump. Allow complete rest between repetitions.
- Advanced variation:
- Medium intensity = Progress to multiple jumps without a pause between jumps. Immediately, upon landing, jump forward again. Keep landing time short. Use quick double-arm swings when performing repetitions.
- Common Error
- Clients jump and land asynchronously; (feet neither leave nor contact the floor or ground at the same time.)
Describe the following for double leg vertical jump
- Mode
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common Errors (3)
- Mode
- Lower body plyometric
- Intensity level:
- Low
- Direction of jump:
- Vertical
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart.
- Arm action:
- Double arm
- Preparatory movement:
- Begin with a countermovement.
- Upward movement:
- Explosively jump up with both legs, using both arms to assist and reach for a target.
- Downward movement:
- Land in the starting position and repeat the jump. Allow complete recovery between jumps.
- Advanced variation:
- Medium =
- Performing the jump without rest between jumps.
- Immediately upon landing, begin the jump again.
- Ground contact time between jumps should be minimal.
- High intensity = using one leg only.
- Medium =
- Common Errors
- Clients do not jump and land in the same place.
- Countermovement is too deep.
- Countermovement is too shallow.
Describe the following for jump to box
- Mode:
- Intensity level:
- Equipment:
- Plyometric box height
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common Errors (3)
- Mode:
- Lower body plyometrics
- Intensity level:
- Low
- Equipment:
- Plyometric box, 6 to 42 inches (15 to 107 cm) high
- Direction of jump:
- Vertical and slightly horizontal
- Beginning position:
- Facing the plyometric box, assume a comfortable upright stance with feet shoulder-width apart.
- Arm action:
- Double arm
- Preparatory movement:
- Begin with a countermovement.
- Upward movement:
- Jump onto the top of the box using both feet.
- Downward movement:
- Land on both feet in a semi-squat position; step down from the box and repeat.
- Advanced variation:
- Increase the intensity of this jump by clasping the hands behind the head or increasing the box height.
- Common Errors
- Knees and feet separate in an effort to clear the barrier.
- Countermovement is too deep.
- Box is too tall for client’s height or abilities.
Describe the following for double leg hop
- Mode:
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common Errors (3)
- Mode = double leg hop
- Intensity level:
- Medium
- Direction of jump:
- Horizontal
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart, knees slightly bent and arms at side.
- Arm action:
- Double arm
- Preparatory movement:
- Begin with a quick countermovement.
- Upward movement:
- Extend hips, and tuck toes, knees, and heels as soon as vertical height is achieved.
- Jump forward. Immediately upon landing, repeat the hop forward. Ground contact time between jumps should be minimal.
- Downward movement:
- Land in the beginning position with hips and knees slightly flexed.
- Advanced variation:
- High intensity = Progress to one leg only.
- Common Errors
- Amortization phase (i.e., time on the floor or ground) between hops is too long.
- Proper posture is not maintained.
- Hopping too far forward so quickness of jumps is compromised.
Describe the following for alt leg bound
- Mode:
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Note: a bound is an exaggerated _
- Advanced variation:
- Common Error (1)
- Mode:
- Lower body plyometrics
- Intensity level:
- Medium
- Direction of jump:
- Horizontal and vertical
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart.
- Arm action:
- Double arm
- Preparatory movement:
- Jog at a comfortable pace; begin the drill with the left foot forward.
- Upward movement:
- Push off with the left foot as it contacts the ground. During push-off, bring the right leg forward by flexing the thigh to a position parallel with the ground and the knee at 90°.
- During this flight phase of the drill, reach forward with both arms.
- Downward movement:
- Land on the right leg and immediately repeat the sequence with the opposite leg upon landing.
- Note:
- A bound is an exaggeration of the running gait; the goal is to cover as great a distance as possible during each stride.
- Alternate variation:
- Instead of reaching forward with both arms during the flight phase, reach with a single arm while the opposite leg is in the flight phase.
- Common Error
- Clients do not have appropriate balance between the horizontal and vertical components of the bound
Describe the following for split squat
- Mode:
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Note: after completing set _
- Advanced variation:
- Common Errors (4)
Describe the following for split squat
- Mode:
- Lower body plyometrics
- Intensity level:
- Medium
- Direction of jump:
- Vertical
- Beginning position:
- Lunge position with one leg forward (hip and knee joints in approximately 90° of flexion with knee directly over foot) and the other behind the midline of the body
- Arm action:
- Double or none
- Preparatory movement:
- Begin with a countermovement.
- Upward movement:
- Explosively jump up, using the arms to assist as needed.
- Maximum height and power should be emphasized.
- Downward movement:
- When landing, maintain the lunge position (same leg forward) and immediately repeat the jump.
- Note:
- After completing a set, rest and switch front legs.
- Advanced variation:
- High intensity(?)
- When in air, switch the position of the legs so the front leg is in the back and the back leg is in the front. When landing, maintain the lunge position (opposite leg forward) and immediately repeat the jump.
- High intensity(?)
- Common errors
- The lunge position is too shallow.
- Amortization phase (i.e., time on the floor or ground) is too long.
- Clients do not jump and land in the same place; lateral and anterior or posterior movement are excessive.
- Shoulders do not remain back and in line with the hips, leading to decreased stability.
Describe the following for double leg tuck jump
- Mode:
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common Errors (2)
- Mode:
- Lower body plyometrics
- Intensity level:
- Medium
- Direction of jump:
- Vertical
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart, knees slightly bent, chest out, and shoulders back. Hands should be at chest height with palms facing down.
- Arm action:
- Double arm
- Preparatory movement:
- Begin with a quick countermovement.
- Upward movement:
- Explosively jump up, driving knees to chest. Pull the knees to the chest and quickly grasp the knees with both hands and release before landing.
- Downward movement:
- Land in the starting position and immediately repeat the jump. Ground contact time between jumps should be minimal.
- Advanced variation:
- High intensity =
- Progress from single jumps to multiple jumps with pauses in between each jump to multiple jumps without a pause in between jumps
- Progress again to jumps with one leg only.
- High intensity =
- Common Errors
- Amortization phase (i.e., time on the floor) is too long.
- Clients do not jump and land in the same place; there is excessive lateral and anterior or posterior movement.
Describe the following for double front barrier hop
- Mode:
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Advanced variation:
- Common Errors (2)
- Mode:
- Lower Body plyometrics
- Intensity level:
- Medium
- Direction of jump:
- Horizontal and vertical
- Beginning position:
- Assume a comfortable upright stance facing a barrier, with feet shoulder-width apart.
- Arm action:
- Double arm
- Preparatory movement:
- Begin with a countermovement.
- Upward movement:
- Jump over a barrier with both legs, using primarily hip and knee flexion to clear the barrier.
- Keep the knees and feet together without lateral deviation.
- Downward movement:
- Land in the starting position and immediately repeat the jump over the next barrier.
- Alternate variation:
- This drill may also be performed laterally.
- Stand to either side of the barrier; jump over the barrier with both legs. Land in the starting position and immediately repeat the jump to the starting side.
- This drill may also be performed laterally.
- Advanced variation:
- High intensity:
- increase barrier height or perform the hops with one leg only.
- High intensity:
- Common Errors
- Amortization phase (i.e., time on the floor) between hops is too long.
- Knees and feet separate in an effort to clear the barrier.
Describe the following for jump from box
- Mode:
- Intensity level:
- Height of box:
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- The _ aspect of the _ should hit first; then quickly _ onto the _ _ of the _.
- Common Errors (2)
- Mode:
- Lower body plyometrics
- Intensity level:
- Medium
- Height of box
- 12 to 42 inches
- Direction of jump:
- Vertical
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart on the box.
- Arm action:
- None
- Preparatory movement:
- Step from box.
- Downward movement:
- Land on the floor with both feet quickly absorbing the impact upon touchdown.
- The lateral aspect of the midfoot should hit first; then quickly roll onto the medial edge of the forefoot.
- Common Errors
- Clients land asynchronously; that is, feet do not contact the floor or ground at the same time.
- Box is too tall for client’s height or abilities.
Describe the following for depth jump
- Mode:
- Intensity level:
- Box height
- Direction of jump:
- Beginning position:
- Arm action:
- Preparatory movement:
- Upward movement:
- Downward movement:
- Notes (2)
- Common Errors (3)
- Mode:
- Lower body plyometrics
- Intensity level:
- High
- Box Heigth
- 12 to 42 inches
- Direction of jump:
- Vertical
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart on the box; toes should be near the edge of the box.
- Arm action:
- Double arm
- Preparatory movement:
- Step from box.
- Downward movement:
- Land on the floor with both feet.
- Upward movement:
- Upon landing, immediately jump up as high as possible.
- Note:
- Time on the ground should be kept to a minimum.
- Vary the intensity by increasing the height of the box.
- Common Errors
- Amortization phase (i.e., time on the floor) is too long.
- Clients do not jump and land in the same place; there is excessive lateral and anterior–posterior movement after landing.
- Box is too tall for client’s height or abilities.
Describe the following for lateral bounding
- Mode
- Intensity level:
- Direction of jump:
- Beginning position:
- Arm action:
- Upward movement:
- Downward movement:
- Common Errors
- Mode:
- Lower body
- Intensity level:
- High
- Direction of jump:
- Lateral
- Beginning position:
- Stand on one leg.
- Arm action:
- Double arm
- Upward movement:
- Begin by driving the non-stance leg and upper extremities in the direction of the jump toward the non-stance leg).
- Then, push off the stance leg and jump laterally as far as possible to the side of the non-stance leg.
- Downward movement:
- Land on ground on opposite foot from starting leg. Immediately upon landing, jump back in the opposite direction to starting leg. Repeat, with minimal rest time between bounds.
- Common Errors
- Amortization phase (i.e., time on the floor) too long
- Jumping outside the lateral plane motion
- Unbalanced landing
Describe the following for chest pass
- Mode
- Equipment:
- Intensity level:
- Direction of throw:
- Beginning position:
- Arm action:
- Upward movement:
- Downward movement:
- Note (1)
- Common Errors (2)
- Intensity level:
- Low
- Equipment:
- Medicine or plyometric ball (weight 2-8 pounds)
- Direction of throw:
- Forward
- Beginning position:
- Assume a comfortable upright stance with feet shoulder-width apart
- Face the PT approximately 10 feet (3 m) away.
- Raise the ball to chest level with elbows flexed.
- Preparatory movement:
- Begin with a countermovement. (With plyometric throws, a countermovement requires the performer to “cock” the arm(s), that is, move the arms slightly backward before the actual throw.)
- Arm action:
- Using both arms, throw/push the ball to the partner by extending the elbows. When the partner returns the ball, catch it, return to the beginning position, and immediately repeat the movement.
- Note:
- Increase intensity by increasing the weight of the medicine ball. Begin with a 2-pound (1 kg) ball.
- Common Errors
- Amortization phase (i.e., time ball is in hands) is too long.
- Ball is too heavy.
Describe the following for depth push-up
- Mode
- Intensity level:
- Equipment:
- Direction of movement:
- Beginning position:
- Preparatory movement:
- Downward movement:
- Upward movement:
- Note (2)
- Advanced variation:
- Common Errors (2)
- Mode lower-body plyometric
- Intensity level:
- Medium
- Equipment:
- Medicine ball
- Direction of movement:
- Vertical
- Beginning position:
- Lie in a push-up position, with the hands on the medicine ball and elbows extended.
- Preparatory movement:
- None
- Downward movement:
- Quickly remove the hands from the medicine ball and drop down. Contact the ground with hands slightly more than shoulder-width apart and elbows slightly flexed. Allow the chest to almost touch the medicine ball.
- Upward movement:
- Immediately and explosively push up by extending the elbows to full extension. Quickly place the palms on the medicine ball and repeat the exercise.
- Note:
- When the upper body is at maximal height during the upward movement, the hands should be higher than the medicine ball.
- Increase intensity by increasing the size of the medicine ball.
- Advanced variation:
- High intensity = elevated feet.
- Common Errors
- Amortization phase (i.e., time hands are on the ground) is too long.
- Ball is too big, increasing the distance from the beginning position to the bottom of the downward movement.
Describe the following for 45 degree sit up
- Mode:
- Intensity level:
- Equipment:
- Beginning position:
- Preparatory movement:
- Downward action:
- Note (2)
- Common Errors (2)
- Mode:
- upper body plyometrics
- Intensity level:
- Medium
- Equipment:
- Medicine or plyometric ball
- Beginning position:
- Sit on the ground with the trunk approximately at a 45° angle to the ground. The personal trainer or partner should be in front with the medicine ball.
- Preparatory movement:
- The partner throws the ball to outstretched hands.
- Downward action:
- Once the partner throws the ball, catch it using both arms, allow some trunk extension, and immediately return the ball to the partner.
- Note:
- Increase the intensity by increasing the weight of the medicine ball. Begin with a 2-pound (1 kg) ball.
- The force used to return the ball to the partner should be predominantly derived from the abdominal muscles.
- Common Errors
- Eccentric phase (i.e., amount of trunk extension) is too long.
- Ball is too heavy.
Describe the following for Stationary arm swing
- Mode:
- Intensity level:
- Purpose:
- Beginning position:
- Include degree
- Movement:
- Advanced variation:
- Common Errors (4)
- Mode:
- Stride frequency speed drill
- Intensity level:
- Low
- Purpose:
- Teaches proper arm swing technique and upper body control.
- Beginning position:
- Initial position is seated, progressing to kneeling, standing, walking, and finally jogging.
- Assume a seated position, sitting tall. Elbows should be at about 90° of flexion with right hand next to right hip and left hand in front of left shoulder.
- Movement:
- Maintaining elbows approximately 90° and keeping hands relaxed, drive arms forward and back in a sprinting-type motion. The hands’ arc of motion should be from shoulder level anteriorly to just past the hips posteriorly.
- Advanced variation:
- Progression
- Seated → Kneeling → Standing → Walking jogging
- Each progression appropriately challenges the ability to stabilize the core and control the body, which leads to good form when jogging.
- Progression
- Common Errors
- Arms often cross the line of the body; arm swing should be maintained in the sagittal plane.
- Arm motion does not originate from the shoulder.
- Arm swing either goes too high past the shoulder or not back far enough to the hips.
- Arm swing is often not forceful; be sure to maintain an aggressive hammering or punching motion.