Ch 11 Plyometrics In Rehabilitation

What is plyometric exercise?
-Jump training
-Power training
-Combination of speed and strength training
-Quick powerful movement involving pre-stretching muscle and activating stretch-shortening cycle for stronger concentric contraction
-Heighten excitability of nervous system
-Upper and lower extremity oriented

Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity

Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping

Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss

Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drills

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Goal is to decrease amount of time between eccentric loading contraction and concentric force producing contraction

Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)

Concentric contraction
-Force transferred externally through SEC

Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SEC

Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity

Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping

Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss

Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drills

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)

Concentric contraction
-Force transferred externally through SEC

Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SEC

Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)

Concentric contraction
-Force transferred externally through SEC

Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SEC

Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)

Concentric contraction
-Force transferred externally through SEC

Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SEC

Neurophysiological Mechanism
Proprioceptive stretch reflex
-Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
-Muscle spindle response is graded by the rate of stretch
--Rapid loading = greater firing frequency = greater reflexive contraction
-During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
-While muscle spindle and GTO oppose each other – both contribute to increased force production

Degree of Muscle Fiber Elongation
-Length is proportional to amount of stretching force applied
-Absolute strength of fiber

Force production
-Increased force production is dependent on transition from eccentric to concentric contraction

Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity

Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping

Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss

Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drills

Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity

Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping

Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss

Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drills

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization

Neurophysiological Mechanism
Proprioceptive stretch reflex
-Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
-Muscle spindle response is graded by the rate of stretch
--Rapid loading = greater firing frequency = greater reflexive contraction
-During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
-While muscle spindle and GTO oppose each other – both contribute to increased force production

Degree of Muscle Fiber Elongation
-Length is proportional to amount of stretching force applied
-Absolute strength of fiber

Force production
-Increased force production is dependent on transition from eccentric to concentric contraction

Neurophysiological Mechanism
Proprioceptive stretch reflex
-Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
-Muscle spindle response is graded by the rate of stretch
--Rapid loading = greater firing frequency = greater reflexive contraction
-During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
-While muscle spindle and GTO oppose each other – both contribute to increased force production

Degree of Muscle Fiber Elongation
-Length is proportional to amount of stretching force applied
-Absolute strength of fiber

Force production
-Increased force production is dependent on transition from eccentric to concentric contraction

Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency

Weight of Athlete
-Heavier athlete = greater training demand

Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete

External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement

Intensity
-Amount of effort exerted
-Altered by activity performed (double  single leg)
-Progress from simple to complex
-Addition of external weight or increasing height

Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)

Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent

Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low

Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortization