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 won’t be able to change direction quickly b/c they can’t 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 be reflexive bounce at impact.
Start at 20% higher than the best vertical jump height
Originally, recommendations called for .751.15 meters (30-45 inches)
Mid-80’s, 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 do I fit Plyometrics in?
Year 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 rate, impulse
Specificity-Basic 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.
.
Reactive Method. Perf. Westside Barbell/Louie Simmons. DVD.
Freak of Training. Perf. Jay Schroeder, Adam Archuleta. DVD.
