Scribd Logo
Upload

Welcome to Scribd!

  • 403 views

    Shawn Myszka - Plyos

    Uploaded by

    DanCurtis
    This document provides information on plyometrics including definitions, objectives, exercises, and program planning. It discusses the stretch-shortening cycle and importance of being able to absorb force before exerting it. Guidelines are provided on assessing ability and progressing exercises from low to high intensity. Proper technique is emphasized for exercises like box jumps and drop jumps to optimize force absorption and transfer. Plyometrics should be incorporated into an annual training plan alongside dynamic and max effort days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Shawn Myszka - Plyos

    Uploaded by

    DanCurtis
    403 views24 pages
    This document provides information on plyometrics including definitions, objectives, exercises, and program planning. It discusses the stretch-shortening cycle and importance of being able to absorb force before exerting it. Guidelines are provided on assessing ability and progressing exercises from low to high intensity. Proper technique is emphasized for exercises like box jumps and drop jumps to optimize force absorption and transfer. Plyometrics should be incorporated into an annual training plan alongside dynamic and max effort days.

    Original Description:

    plyo

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides information on plyometrics including definitions, objectives, exercises, and program planning. It discusses the stretch-shortening cycle and importance of being able to absorb force before exerting it. Guidelines are provided on assessing ability and progressing exercises from low to high intensity. Proper technique is emphasized for exercises like box jumps and drop jumps to optimize force absorption and transfer. Plyometrics should be incorporated into an annual training plan alongside dynamic and max effort days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    403 views24 pages

    Shawn Myszka - Plyos

    Uploaded by

    DanCurtis
    This document provides information on plyometrics including definitions, objectives, exercises, and program planning. It discusses the stretch-shortening cycle and importance of being able to absorb force before exerting it. Guidelines are provided on assessing ability and progressing exercises from low to high intensity. Proper technique is emphasized for exercises like box jumps and drop jumps to optimize force absorption and transfer. Plyometrics should be incorporated into an annual training plan alongside dynamic and max effort days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 24
    At a glance
    Powered by AI
    The key takeaways are that plyometric training focuses on improving the stretch-shortening cycle through exercises that exploit elastic and reactive strength. Proper technique, progression, and prescription are important to overload the body's ability to absorb and produce force rapidly.

    The three main components needed to overload plyometric training are: 1) resistive-gravitational force, 2) spatial range of motion, and 3) temporal operating rate and impulse.

    The different levels of plyometric exercises are: low-intensity (2-leg, simple movements with long amortization), intermediate (2-leg and 1-leg with shorter responses and faster amortization), and high-intensity (1-leg, multi-directional with fast amortization).

    Shawn Myszka, CSCS

    Get

    on the Same Page/Review

    Science
    Objectives
    Stretch-Shortening Cycle

    Application

    of Plyometrics

    Assessing Ability
    Essentials
    Exercises

    Program

    Planning
    Exercise Selection
    Exercise Prescription

    A few definitions:
    - Ballistic actions which exploit the SSC
    - Exercise aimed at improving the
    elastic/reactive qualities of strength
    - Exercises using the SSC actions enabling
    muscles to achieve max RFD and gain
    stiffness regulation
    Always remember:
    Before you can exert force, you must be able
    to absorb it!

    1. Increase concentric power production


    capabilities.
    2.

    Develop eccentric strength needed to tolerate


    extreme power absorption while explosively
    braking during lengthening.

    3.

    KEY: Reactive strength needed to rapidly


    recoil into subsequent shortening action.

    A review of how both models of the SSC combine:

    I. Eccentric
    - Elastic energy stored in SEC
    - Muscle spindles are stimulated
    II. Amortization
    - 1a afferents synapse w/motor
    neurons
    - Neurons transmit signals to agonist
    III. Concentric
    - Elastic energy released from SEC
    - Neurons stimulate agonist

    With both models of the SSC, if concentric


    muscle action does not occur IMMEDIATELY
    after amortization, meaning;
    Too

    long of a time b/t stretch and


    contraction
    Movement is over too large ROM
    Then;
    LOSE the ability of the stretch reflex and SEC!!

    Building

    the Foundation

    GPP General Physical Preparation

    PBSF

    Test - Posture, Balance, Stability,


    Flexibility

    Strength

    Recommendations

    NSCA/Research Suggestions
    Tests w/given exercises

    Proper Equipment
    Toe-up rule
    Heel-up rule
    Thumbs-up rule
    Foot placement
    Breathing
    Landings are KEY
    MINIMIZE Ground Contact Time

    Low

    - Mostly 2 legs, simple, amortization


    longer, mostly in-place jumps
    Intermediate - 2 or 1 leg, shorter
    responses, amortization faster, tucks and
    hops
    High (Must progress to this) - more 1 leg,
    multi-directional, amortization faster,
    barriers
    SHOCK!!! Proper progression must take
    place; depth or drop jumps.

    Rebound

    Ready Bounce Jump


    Lunge Bounce Jump
    Notes:

    Start w/ static hold to find proper landing


    positions/awareness
    Progress into bouncing to teach the Athlete to
    properly absorb force in the entire body.
    Can add numerous protocols to the end of both
    to add intensity.

    Why

    Jump Squatting?
    Jump Squat Variations

    Pause Jump Squat


    |
    |

    Concentric
    RFD/Pure Explosiveness

    Reactive Jump Squat


    |

    Eccentric/Concentric Coupling

    Note: Either one of these can be done down to any


    depth depending on desired training effect.
    Optimal

    Loading

    Box

    Jump Variations

    Pause Box Jump


    Countermovement Box Jump
    Lead Step Box Jump

    Height

    Choice

    Most athletes train only taking off before


    developing capabilities for absorbing shock and
    effectively transferring that shock to positive
    movement. So why is this important?

    Like in running, when landing, Athlete must


    absorb 3-4x/BW w/bent knees and 6-8x/BW
    w/stiff knee.
    Without ability to absorb F, Athlete wont be
    able to change direction quickly b/c they cant
    stabilize the negative forces to begin with.

    This is where Plyometrics originated from


    Verkhoshansky. However, they are now on the
    end of the Intensity Spectrum!
    Drop

    Jump - Also referred to as Altitude


    Drops or Drop Landings
    Depth

    Jump

    Remember, before you can exert force you


    must be able to absorb it!
    Drop

    jump = Taking energy in and increases


    amount of F potential to put out

    Depth

    jump = Putting the energy out and


    shorten ground contact times during
    amortization and improve RFD and V that
    occurs

    So when is the Athlete ready for depth


    jumps???

    If the best VJ from a standing position is


    better than the best VJ from a depth jump,
    the athlete is NOT ready to do depth jumps
    yet.

    In this case, perform drop jumps to


    increase ability to optimize force
    absorption.

    Choose

    box height that enables one to absorb


    the most energy without faltering.

    Stick

    landing soft and silent.

    Should
    Start

    be reflexive bounce at impact.

    at 20% higher than the best vertical


    jump height

    Originally,

    recommendations called for .751.15 meters (30-45 inches)


    Mid-80s, recommendations called for 16-24
    inches
    More recently, studies indicate 8-16 inches to
    be effective height

    Lower Height = More reactive ability


    Higher Height = Overall dynamic strength
    1.15+ are normally ineffective because of the
    change in necessary landing mechanisms

    Simple recommendation:
    Use

    DJ from heights that allow you to


    jump and reach highest VJ immediately
    after ground contact

    Increase

    speed, acceleration, and height


    of jump BEFORE increasing box height.

    Do

    NOT spend an excess of 0.2s (200ms)


    on the ground after landing.

    Where
    Year

    do I fit Plyometrics in?

    round Periodization?

    Dynamic

    vs. Max Effort Days

    Step 1: SWOT analysis of each Athlete


    comparing each area of Plyometric ability
    Step 2: Your Exercise Pool
    Basic Strength
    Explosive/RFD
    Eccentric/Absorption
    Reactive/Coupling
    Step 3: Exercise Prescription

    Overload

    - Remember that P = F x d/t


    Thus, need to focus on 3 components:
    Resistive-gravitational,

    external

    Spatial-ROM
    Temporal-operating

    Specificity-Basic

    rate, impulse

    biomechanics, but not


    outward appearance, should resemble those
    actions occurring in competition.
    Follow power exercise prescriptions.
    Thus; low volume, long rest periods, max
    speed of execution.

    Questions/Comments,

    etc
    Plyometric Special Interest Group
    Thank you!!!
    Contact
    651-747-6728
    [email protected]

    Radcliffe, James C., and Robert C. Farentinos. High Powered


    Plyometrics.

    High-Powered Plyometrics. Perf. Jim Radcliffe. DVD.

    Chu, Donald A. Jumping Into Plyometrics.

    Siff, Mel. Supertraining.

    Potach, David H., and Donald H. Chu. Essentials of Strength


    Training and Conditioning. Ed. Thomas R. Baechle and Roger W.
    Earle. 427-470.

    Plisk, Steven. "Resistance Training-Part 1: Considerations in


    Maximizing Sport Performance." Coachesinfo.Com. Yale
    University. <http://www.coachesinfo.com/article/248/>.

    Reactive Method. Perf. Westside Barbell/Louie Simmons. DVD.

    Freak of Training. Perf. Jay Schroeder, Adam Archuleta. DVD.

    You might also like