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Descripción: Pliometria
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Plyometrics—a possible link between strength and speed A. Read the articles in the appendix at the end of this unit 1. Plyometric Exercise, p. 272 2. Explosive-Plyometric Exercise, p. 278 B. Plyometric exercise—exercises which encompass a rapid stretching of a muscle group that is undergoing eccentric stress and followed by a concentric, rapid contraction of that muscle group for the purpose of developing a forceful movement over a short period of time C. Absolute speed—acceleration in running is the act of overcoming the inertia of one’s body at an ever-increasing rate. Pushing back against the running surface and more rapid leg movements are paramount to success in this activity. Absolute speed is the act of sustaining peak speed once it has been attained. 1. The worst enemy of a runner is “deceleration” or dropping below the peak speed of movement attained at the end of acceleration D. Formula for jumping off the ground 1. Force (ft lbs of force being applied to the ground) = Power (meters per second of vertical speed) Time (time of contraction or time foot spends on the ground)
a.
E.
F.
Flopper 400 ft lbs = 33 units of power .12 (time spent on ground) b. Straddler 800 ft lbs = 33 units of power .24 (time spent on ground) Terminology important to understand plyometrics 1. Elasticity—the ability to return to original size and shape. Contributes to elastic energy 2. Myotatic reflex—this type of stretch reflex causes motor unit contraction 3. Athletic movements—eccentric actions are used to decelerate the body. Eccentric muscle actions are many times followed by very rapid concentric actions in many sports a. Eccentric—concentric coupling (1) Eccentric action immediately preceding concentric action will significantly increase the force generated concentrically due to the apparent storage and recovery of elastic energy coupled with myotatic reflex potentiated via muscle spindle discharges (2) This is very important in events demanding a high speed of movement Physiology of plyometrics 1. Storing of elastic energy in the tendons and the contractile elements (actin and myosin) during eccentric action is important 2. Myotatic reflex a. A slight lengthening of a muscle, done very rapidly, will result in a faster, more effective movement in the opposite direction
266
G. Types of plyometric exercises 1. Depth jumping
2.
Vertical bounding—single or double leg
3.
Horizontal bounding—single or double leg
267
4.
Bench jumping
5.
Hurdle jumping
6.
Rope jumping
7.
Angle box—since many athletes have to be able to change direction in their sport, the use of an “angle box” can be used in plyometric training to bring about a change in direction
268
H. Intensity scale for plyometric exercise
I.
Skills developed by plyometric exercises
Skill Start Speed
Jumpsin-Place
Standing Jumps
Multiple Jumps
T
T
T
Acceleration
J.
Box Drills
Bounding
Depth Jumps T
T
T
T
Change-of-Direction
T
T
T
T
Vertical Jump
T
T
T
T
Horizontal Jump
T
T
T
T
Number of foot contacts by season for plyometric training Level
Off-Season Pre-Season In-Season Championship Season
Beginning
Intermediate
Advanced
Intensity
60–100 100–250 — —
100–150 150–300 depends on sport recovery only
120–200 150–450 — —
Low–Mod Mod–High Moderate Mod–High
K. Recovery 1. Work to rest ratio = 1:5–1:10 a. Example = set of exercises requires 10 seconds to complete, then 50 (1:5) to 100 (1:10) seconds of recovery should be allowed b. Train twice a week with 2–3 days of recovery c. Only train when rested L. Strength needed for plyometrics 1. Weight = 60% of body weight a. Should be able to complete 5 repetitions of a parallel squat in 5 seconds b. If subject cannot meet the requirements, emphasis should be given to a strength program and the intensity of any plyometric training should be at a low to moderate level
269
M. Height of boxes 1. Beginners = 20 to 40 cm 2. Elite athletes = .75 meter to 1.0 meter 3. Jump from various heights and when jump reach begins to diminish, this is an indication of the optimal height N. Problems encountered in beginning plyometrics Problem 1.
Cause
Athlete stays on the ground too long
a. b.
Landing flat-footed or w/weight too far back Not keeping concept of “light feet” in mind
Correction Get center of gravity forward—land on balls of feet Promote mental set of “light, quick feet.” Yell “up” as athlete makes contact with the ground
2.
Excessive trunk movement/poor distance of height
Improper arm swing a. Elbows not locked at 90º b. Arms not swinging from shoulder in natural arc from “check to check”
Have athlete stand in place and just swing arms with the elbows locked at 90º from buttocks cheek to face cheek. Begin slowly and increase velocity to maximum
3.
Sore back or “settling into ground” upon contact
Athlete not landing in good athletic position usually by excessive hip flexion
Stress “chest over knees over toes with the head up.” Good basic athletic position
4.
Excessive balance loss in mid air
Excessive trunk/hip flexion not driving knees to chest or heels to buttocks
Verbally instruct the athlete to drive knees to chest or heels to buttocks. Stress keeping chin and chest up
O. Example of plyometric training incorporated into the total training program Program 1
Program 2
Program 3
Monday
Weight training
Plyometrics (lower extremities)
Plyometrics (lower extremities)
Tuesday
Plyometrics (lower extremities)
Weight training
Plyometrics (upper extremities—medicine ball)
Wednesday
Weight training
Plyometrics (upper extremities—medicine ball)
Running program
Thursday
Plyometrics (lower extremities)
Weight training
Plyometrics (lower extremities)
Friday
Weight training
Plyometrics (lower extremities)
Rest
270
IT IS THE POSITION OF THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION THAT:
•
The stretch-shortening cycle, characterized by rapid deceleration of a mass followed almost immediately by rapid acceleration of the mass in the opposite direction is essential in the performance of most competitive sports, particularly those involving running, jumping, and rapid changes in direction.
•
A plyometric exercise program—which trains the muscles, connective tissue and nervous system to effectively carry out the stretch-shortening cycle—can improve performance in most competitive sports.
•
A plyometric exercise program for athletes should include sport-specific exercises.
•
Carefully applied plyometric exercise programs are no more harmful than other forms of sports training and competition, and may be necessary for safe adaptation to the rigors of “explosive” sports.
•
Only athletes who have already achieved high levels of strength through standard resistance training should engage in plyometric drills.
•
Depth jumps should only be used by a small percentage of athletes engaged in plyometric training. As a rule, athletes weighing over 220 lbs. should not depth jump from platforms higher than 18 inches.
•
Plyometric drills affecting a particular muscle/joint complex should not be performed on consecutive days.
•
Plyometric drills should not be performed when an athlete is fatigued. Time for complete recovery should be allowed between plyometric exercise sets.
•
Footwear and landing surfaces used in plyometric drills must have good shock absorbing qualities.
•
A thorough set of warm-up exercises should be performed before beginning a plyometric training session. Less demanding drills should be mastered prior to attempting more complex and intense drills.
