Plyometric Training

Plyometric Training

VAHS Physical Education
Mr.Capretta

​REVIEW TIME!

Multiple Select

Click all of the "Compound Movements", using two or more joints and muscle groups

• Squats

• Lunges

• Deadlifts

• Bicep Curls

• Leg Extensions

Multiple Choice

Which is the type of flexibility training you should be doing BEFORE a workout or activity?

• Dynamic

• Static

• Any type

• Isolation

Multiple Choice

Which Training Principle is defined as "the better you get or more in shape you get, the harder you have to work to keep improving"

• Individual Differences

• Reversibility

• Specificity

• Diminishing Returns

Multiple Choice

What is NOT a long term benefit of AEROBIC training?

• Gain in muscle mass

• Stronger heart

• More mitochondria/more endurance

Multiple Choice

What is the main source of energy during ANAEROBIC exercises (quick, powerful movements)

• Oxygen

• Glucose

• Caffeine

• Jarritos

• Protein

Plyometric Training

VAHS Physical Education
Mr.Capretta

What are plyometrics?

"Power Training"

Plyometric training involves exercises that generate quick, powerful movements using a combination of strength and speed.

These include rapid stretching and contracting of certain muscles

Who started Plyometric training?

• Dr.Yuri Verkhoshansky: Known as the "father of plyometrics."

• Developed in the 1960s by Soviet sports scientists to improve athletic performance.

• Originally called "Shock Method" of training

• Box Jumps

• Jump Squat

• Jump Lunges

• Clapping Push Ups

• Broad Jump

• Lateral Bounds

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Examples:

Multiple Choice

Which is an example of plyometric training?

• Running a mile

• Box Jumps

• Bench Press

• Cycilng

Multiple Choice

What was the original name of plyometrics called?

• Lightning Training

• Shock Training

• Blast Training

• Boom Training

Stretch-Shortening Cycle:

The rapid eccentric (lengthening) contraction followed by an immediate concentric (shortening) contraction of a muscle.

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How it works:

Multiple Choice

What does the Stretch-Shortening Cycle (SSC) refer to in plyometric training?

• 
  A type of stretching routine done before plyometric exercises

• The recovery period after plyometric exercises

• A cycle of exercises that includes both plyometrics and static stretching

• Quickly lengthening a muscle followed by an immediate concentric contraction of a muscle

Ground Reaction Force
(GRF)

The force exerted by the ground on a body in contact with it during movement.

When you do plyometrics, you add more intensity and more force to your movements. When done correctly, this makes your muscles more powerful

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How it works:

Multiple Choice

What is the Ground Reaction Force (GRF) of plyometric training?

• 
  The force exerted by the ground on a body in contact with it during movement

• 
  The energy used by the muscles during plyometric exercises

• The resistance provided by exercise equipment during plyometric training

A. Improved Athletic Performance: plyometric training enhances explosive power, speed, and agility, making it beneficial for athletes in various sports.

B. Injury Prevention: plyometric training strengthens muscles, tendons, and ligaments, reducing the risk of injury during athletic activities.

C. Functional Fitness: plyometric exercises improve everyday movements, such as walking, running, and jumping, making them suitable for the general population.

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Benefits of Plyometric Training

Safety Considerations

• Proper warm up

• Progression is key

  • should be gradually introduced into your fitness routine. Beginners should start with low-impact variations and gradually progress to more challenging movements.

• Quality over quantity

  • Proper form & technique. Avoid temptation to do too much

  • "Soft" landing

• Proper footwear

• Avoid overtraining

  • Plyometric should be done no more than twice a week, with at least 2 days rest in between sessions

Multiple Choice

Why are plyometric exercises suitable for the general population?

• They only improve athletic performance in sports

• 
  They are too complex for the general population to perform

• They improve everyday movements such as walking, running, and jumping

Fill in the Blanks

What are two safety considerations when performing plyometric exercises?