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    Implementing A Mechanical Model For Plyometric Progressions: Mike Young, PHD Mikeyoungphd Mikeyoung

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    Alpesh Jadhav
    The document discusses implementing a mechanical model for plyometric progressions. It provides a hierarchy for plyometrics based on 4 factors: height, movement, collision characteristics, and loading. These factors determine the mechanical load, with higher height, movement, stiff collisions and unilateral loading leading to higher mechanical loads. The document emphasizes starting with low drops, no movement, soft landings using bilateral movements to reduce mechanical load. Progressions should then gradually increase the factors to increase the mechanical load in a controlled manner. Other considerations like surface, mass, assistance are also discussed.

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    Implementing A Mechanical Model For Plyometric Progressions: Mike Young, PHD Mikeyoungphd Mikeyoung

    Uploaded by

    Alpesh Jadhav
    125 views75 pages
    The document discusses implementing a mechanical model for plyometric progressions. It provides a hierarchy for plyometrics based on 4 factors: height, movement, collision characteristics, and loading. These factors determine the mechanical load, with higher height, movement, stiff collisions and unilateral loading leading to higher mechanical loads. The document emphasizes starting with low drops, no movement, soft landings using bilateral movements to reduce mechanical load. Progressions should then gradually increase the factors to increase the mechanical load in a controlled manner. Other considerations like surface, mass, assistance are also discussed.

    Original Title

    4plyometricprogressions-180110191933

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    The document discusses implementing a mechanical model for plyometric progressions. It provides a hierarchy for plyometrics based on 4 factors: height, movement, collision characteristics, and loading. These factors determine the mechanical load, with higher height, movement, stiff collisions and unilateral loading leading to higher mechanical loads. The document emphasizes starting with low drops, no movement, soft landings using bilateral movements to reduce mechanical load. Progressions should then gradually increase the factors to increase the mechanical load in a controlled manner. Other considerations like surface, mass, assistance are also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    125 views75 pages

    Implementing A Mechanical Model For Plyometric Progressions: Mike Young, PHD Mikeyoungphd Mikeyoung

    Uploaded by

    Alpesh Jadhav
    The document discusses implementing a mechanical model for plyometric progressions. It provides a hierarchy for plyometrics based on 4 factors: height, movement, collision characteristics, and loading. These factors determine the mechanical load, with higher height, movement, stiff collisions and unilateral loading leading to higher mechanical loads. The document emphasizes starting with low drops, no movement, soft landings using bilateral movements to reduce mechanical load. Progressions should then gradually increase the factors to increase the mechanical load in a controlled manner. Other considerations like surface, mass, assistance are also discussed.

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    © All Rights Reserved
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    of 75

    IMPLEMENTING A

    MECHANICAL
    MODEL FOR
    PLYOMETRIC
    PROGRESSIONS
    Mike Young, PhD
    mikeyoungphd
    mikeyoung
    What if I told you
    that everything
    you’ve ever learned
    about plyometric
    progressions is
    wrong
    I didn’t have a
    force platform
    and did just fine
    thank you
    What was the vertical velocity?
    The difference
    between Apex and
    Landing determines
    Vertical Velocity
    NOT NECESSARILY
    TAKEOFF POINT
    Relative to your highest point, was your
    landing point….

    Hig her ? —-> Less mechanical load

    The Same? —-> Mo derate mechanical lo


    ad

    Lo wer ? —-> MORE m ec han ical lo ad !!


    Falling from a higher heig ht increases
    vertical velocity at impact

    In m o st ca se s, th e d iffere nce
    h ig he st a n d lo w e st p o int
    between the
    Improvements in Jumping
    Ability will Naturally
    Intensify an Activity
    Did they fall a great distance?
    Any Forward,
    Backward or
    Lateral
    Movement?
    Did they fall a great distance?

    What was there horizontal velocity?


    Did they fall a great distance?

    How fast were they moving?


    Did they fall a great distance?

    How fast were they moving?

    How was the collision?


    STIFFNESS JUMPS
    minimal amortization. short contact.
    STIFFNESS JUMPS
    minimal amortization. short contact.
    Did they fall a great distance?

    How fast were they moving?

    Compliant or jarring?
    Did they fall a great distance?

    How fast were they moving?

    Compliant or jarring?

    How was the load distributed?


    Bilateral Loading
    with Temporal
    Offset (Skipping)
    Bilateral Asymmetric Loading
    (Split / Lunge Jumps)
    Bilateral Loading
    (Double Leg Jumps)
    Unilateral
    (Bounding / Single
    Leg Hopping)
    n a to m y ,
    A
    n t a c t &
    Co
    Lo a d in g
    Each LE Limb = ~17% Total BW
    Lower Leg & Foot = ~6% Total BW

    Bodyweight Squat = ~88% BW


    Load on each Leg = ~44% BW

    Single Leg Squat = ~94% BW


    Load on Leg = ~94% BW
    Impact Force is approximately double and eccentric
    GRF is approximately 30-50% higher
    Single leg depth jumps are approximately half the height as
    their double leg equivalents
    Bilateral Unilateral

    Unilateral Plyometric Loading can be MORE THAN 200%


    of the load of Bilateral Equivalents
    Did they fall a great distance?

    How fast were they moving?

    Compliant or jarring?
    BL Temporal Offset, BL Asymmetric,
    BL Symmetric, Unilateral?
    Low Mechanical Load
    Height High Mechanical Load

    Low Medium High


    Speed

    None Slight Fast


    Rigidity

    Soft Firm Stiff

    Bilateral (Temporal Offset)


    Landing

    Bilateral (Asymmetric)
    Bilateral (Symmetric)
    Unilateral
    Low Mechanical Load High Mechanical Load

    High Drop
    Fast
    Stiff
    Unilateral

    Low Drop
    No Movement
    Soft
    Bilateral
    • Height: +
    • Movement: -
    • Collision: ++
    • Loading: ++(BL)

    Answer: Low ML
    • Height: ++
    • Movement: ++
    • Collision: ++
    • Loading: +++(Uni)

    Answer: Moderate ML
    • Height: +++
    • Movement: +
    • Collision: +++

    Answer: High ML • Loading: ++ (BL)


    • Height: -
    • Movement: -
    • Collision: -
    • Loading: ++ (BL)
    Answer: Low ML
    • Height: +++
    • Movement: ++
    • Collision: +
    • Loading: + (BLT)

    Answer: Moderate ML
    • Height: +
    • Movement: +

    Answer: Low ML
    • Collision: +
    • Loading: ++ (BL)
    • Height: ++
    • Movement: +

    Answer: Moderate ML
    • Collision: +++
    • Loading: ++ (BL)
    • Height: +++
    • Movement: +++
    • Collision: +++
    Answer: High ML • Loading: +++ (BL)
    er Fa c to rs to
    Oth
    Con s i d er
    Anyone can fall….
    but can you land?
    Considerations for Surface
    >Mass = >Load
    What about external loading?
    What about assistance?
    UNDERSTAND THE BASICS OF PROJECTILE MOTION & IMPACT

    KNOW THE 4 QUESTIONS

    CREATE A HIERARCHY BASED ON THE 4 QUESTIONS

    USE PLYOMETRIC HIERARCHY TO ESTABLISH YOUR ANNUAL,


    RTP AND LTAD PROGRESSIONS
    THANKS
    TWITTER.COM/MIKEYOUNG
    ATHLETICLAB.COM
    PROFORMANCE.PRO
    FITFORFUTBOL.COM
    ELITETRACK.COM

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