PLYOMETRIC TRAINING
(STRECH SHORTENING CYLE EXERCISE)
• PLIO: MORE, METRIC: MEASURE (GREEK) (measurable increase)
• EXERCISES CHARACTERIZED BY POWERFUL MUSCULAR CONTRACTION IN RESPONSE TO THE RAPID DYNAMIC LOADING (STRECHING) OF THE INVOLVED MUSCLES.
• EXERCISES THAT ENABLE A MUSLE TO REACH MAXIMAL STRENGTH IN AS SHORTEST TIME.
DRILL PHASES
• ECCENTRIC PHASE
• AMORTIZATION PHASE (period of time from beginning of eccentric to the initiating of concentric contraction-shortest)
• CONCENTRIC PHASE
– e.g. : depth jump- muscle spindle
–
PRETRAINING EVALUATION OF THE ATHLETE
• Physical maturity level
• Coachability
• Demands of the sport
• Fitness level
PROGRAM DESIGN
• EQUIPMENT & FACILITIES
– proper footwear
– resilient surface
– proper sturdy equipment
– sufficient training area
• PROCEDURES
– Frequency 1 to 3 workouts per week
– Volume : the number of foot or feet contacts per workout
– 80- 100 for beginner
– 100.120 for intermediate
– 120 140 for advanced
Intensity
• Intensity: the amount of stress placed upon muscles connective tissues, and joints
• one or two feet contact with the surface
• the direction of the jump
• horizontal speed
• how high the center of gravity of the body is raised above the ground.
• using or not external weight
• Intensity: the amount of stress placed upon muscles connective tissues, and joints
• one or two feet contact with the surface
• the direction of the jump
• horizontal speed
• how high the center of gravity of the body is raised above the ground.
• using or not external weight
• Recovery 2-3 minutes between sets 2 to 4 days between workouts (intensity, sport & time of the year)
IMPORTANT POINTS
• Upper and lower body parts
• Adequate warm-up
• Considering body weight
• Box height (40 110 cm 50 75 for over 100 kg.)