PLYOMETRIC TRAININGBy Louis Robinson

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CONTENTS

Introduction & Background Basic Plyometric Movements Benefits & Disadvantages Recent Studies involving Plyometric Training Practical Applications Safety Considerations Further Research Conclusion References & Resources

PLYOMETRICS AN INTRODUCTION

non-traditional type of resistance training Benefits range from injury prevention, power

development and sprint performance amongst others Used to enhance tissues abilities and train nerve cells to

stimulate a specific pattern of muscle contraction

BASIC PLYOMETRIC MOVEMENTS

BENEFITS OF PLYOMETRICS

Develop Explosiveness

Increase Leg Strength and Muscular Endurance

Burn Calories

Injury Reduction and Rehabilitation

RESEARCH AND LITERATURE

Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength

The effects of six weeks of squat, plyometric, and squat plyometric training on increasing power production

A comparison between a dynamic push up training and plyometric push up training and its impact on upper-body strength and power

PRACTICAL IMPLICATIONS

Plyometric training can be implemented into almost any type of training program, especially when it comes to an athlete who needs to be stronger, faster and have more power.

SAFETY CONSIDERATIONS

Risk of injury due to forces placed on body

Proprioception

Further Safety Considerations: AGE

TECHNIQUE

FURTHER RESEARCH

Study to determine whether more intense or more prolonged plyometric training enhances economy in athletes movements

Correlation of performance determine whether specific regimens of plyometric training improve the lifting or running economy in highly trained Olympic lifters or long distance runners

CONCLUSION

Plyometrics have a range of benefits

The inclusion of plyometrics in any training program can yield great results for the performer as well as reduce the risk of getting injury’s

RESOURCES

Adams, K. The effect of six weeks of squat, plyometric and squat-plyometric training on power production. Journal of Applied Sport Science . Res. 6(1):36–41. 1992.

Anderson, F.C., and M.G. Pandy. Storage and utilization of elastic strain energy during jumping. J. Biomech. 26:1413–1427. 1993.

Athanasios Z.; Leontsini, D.; et all. Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength. National Strength and Conditioning Association. (2000).

Baechle, T., & R. Earle. Essentials of Strength and Conditioning (2nd ed.). Champaign, IL: Human Kinetics.

Blakey, J.B. The Combined Effects of Weight Training and Plyometrics on Dynamic Leg Strength and Leg Power. Journal Applied Sport Science Research 1(7):14–16. 1987.

Jeffery F. V, John F. K, et all. Comparison of Dynamic Push-Up Training and Plyometric Push-Up Training on Upper-Body Power and Strength, Journal of Strength and Conditioning Research, 2000, 14(3), 248-253

Kent, A; John, P.O et all. The Effect of Six Weeks of Squat, Plyometric and Squat Plyometric Training on Power Production. Journal of Applied Sport Science Research, vol. 6 1:pp 36-41. (1992).

Naoto M, Rich L, Todd G, et all; Acute Effects of Plyometric Exercise on Maximum Squat Performance in Male Athletes, Journal of Strength and Conditioning Research, 2003, 17(1), 68-71

PHOTO SOURCES ALL SOURCED ON 31/3/12

Hurdles; http://www.bccorefitness.com/articles/strength-plyometrics-dont-pu-tool-u-cant-use.html , (Slide #1)

Clap Push Ups; http://epecworkouts.org/2011/11/clap-push-ups/ , (Slide # 4)

Box Jumps; http://katerawlings.com/2012/03/13/rebounding-box-jumps/ , (Slide #3)

Lateral Jumps; http://www.shapemag.co.za/fitness/get-in-the-game/ , (Slide #4)

Snatch Lift; http://en.beijing2008.cn/news/sports/headlines/weightlifting/n214534622.shtml , (Slide #7)