Plyometrics

After watching the youtube clip complete the following questions:

1. in your own words describe what plyometrics are.
2. describe its benefits for sport performance

Plyometrics is a type of training designed to produce fast powerful movements and improve the function of the nervous system.

The term plyometrics can be used to describe any exercise that allows the athlete to take advantage of the stretch-shortening cycle to produce explosive movement

Lower Body Plyometric Exercises (Low Intensity)

Squat Jumps

1.     Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. Arms should be in the ready position with elbows flexed at approximately 90.

2.     Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.

3.     Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

1.  Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat

1.     Stand side on to box with feet slightly wider than hip-width apart.

2.     Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.

3.     Feet should land softly on box. Step back down (not jump back down) and repeat.

Highlight 2 sports in where the lateral jump to box would be specific to meeting their training needs.

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics
4. Switch feet in the air so that the back foot lands forward and vice versa.

1.     Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.

2.     Jump up bringing knees up to chest.

3.     Land on balls of feet and repeat immediately.

4.     Remember to reduce ground contact time by landing soft on feet and springing into air.

Create a short video clip explaining and demonstrating how to execute a tuck jump. (max 25 seconds)

Email your video to

l.orsini@uw.........

1. Stand to side of box and place the left foot on top of box.

2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.

3. Land with right foot on the box and left foot on the ground to the other side of the box

4. Repeat from this side.

1.     Jog into the start of the drill for forward momentum.

2.     After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.

3.     Repeat with other leg and arm

4.     This exercise is an exaggerated running motion focusing on foot push-off and air time.

1.     Stand with feet slightly wider than hip-width apart with your body facing the first ring.

2.     Hop forward using both feet and land in first ring.

3.     Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.

4.     Rest and repeat. Remember to keep ground contact time between bounds to a minimum. Hurdle Jumps

Create a diagram using arrows to describe how to perform this exercise

1. Stand beside object to be cleared. 
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.

1.     Stand to the left of an agility ladder or similar object approximately 1-2 feet away.

2.     Forcefully push off both feet and land the on the other side of the ladder.

3.     Repeat and land feet back on the other side, continue repeating and so on down the ladder.

4. Do not "double hop" upon each landing and keep ground contact time to a minimum.

This is the same as the tuck jump exercise above only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.

1.     Start by standing on one leg with your hands on your waist or at your sides.

2.     Proceed to hop to the side while maintaining your balance and hop back to the starting position.

3.     You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.

Repeat continuously

1.     Stand on box with toes close to edge, feet shoulder width apart.

2.     Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.

3.     Ground contact time should be short unlike in the diagram. Landing should be soft. Note: Start with a box height of 30cm. Intensity can be increased by gradually increasing the box height to a maximum of 107 cm but this is only for experienced athletes with a substantial strength training background.

1.     Stand with one foot in front (staggered stance) with knees slightly bent.

2.     Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.

3.     Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

Name the main muscles involved in overhead throws

1.     Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.

2.     Hold medicine ball with both hands and arms only slightly bent.

3.     Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

4.     Catch ball on the bounce from your partner or wall and repeat. 

1.     Start by getting into a push-up position.

2.     Lower yourself to the ground and then explosively push up so that your hands leave the ground.

3.     Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.

Create a plyometric drill specific to your sport.

You will need to list the equipment needed and the drill instructions

Once each activity is demonstrated by your tutor the following task requires that you complete each of the following activities and record your score.  

Be sure to follow an appropriate WARM-UP protocol before attempting the drills!!

Plyometric Drill Scores

1.     Single Leg Hop Right Leg /Left Leg: Measure how far you can hop from each leg.

1^st attempt:  Left leg ___________________       Right leg ___________________

2^nd attempt: Left leg ___________________        Right leg ___________________

2.     Standing Leap: Measure how far you can leap vertically from a two feet stance.

1^st attempt: ___________________

2^nd attempt: ___________________

3.     Standing Jump: Measure how far you can jump from a two feet stance.

1^st attempt: ___________________

2^nd attempt: ___________________

4.     Depth Jump: Measure how far you can leap vertically from a drop.

1^st attempt: ___________________

2^nd attempt: ___________________

5.     Single Arm Standing Push Pass with Soccer Ball: Measure how far you can push the soccer ball from a front-on standing position.

1^st attempt:  Left arm ___________________      Right arm ___________________

2^nd attempt: Left arm ___________________      Right arm ___________________

6.     Double Arm Standing Push Pass with Medicine Ball: Measure how far you can push the medicine ball from a front-on standing position.

1^st attempt: ___________________

2^nd attempt: ___________________

7.     Double Arm Sitting Push Pass with Medicine Ball: Measure how far you can push the medicine ball from a sitting cross leg position.

1^st attempt: ___________________

2^nd attempt: ___________________