Quickness and Plyometrics

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Quickness and Plyometrics

• Chapter 19

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Objectives

• Explain the physiology behind plyometrics
• Identify the SSC
• Design an effective program
• Teach proper execution of exercises
• Understand locomotion
• Define SAQ drills
• Design a proper SAQ program

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Anatomical

• Stretch shortening cycle (SSC) is used for
  starting and stopping
• Stopping loads the muscle eccentrically and
  pre-stretches
• Potential energy is thus stored
• Keys are rate of stretch and amortization time
  (countermovement)
• Too long and stretch is lost

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Stretch Reflex
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Training Programs

• Add plyometrics near end of program
• Quality over quantity
• Speed training of 500 yards total
• Complex training cycle for 4-6 weeks

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FIVR

• Frequency-1-2 times per week
• Intensity-90-100 max
• Volume-2 sets x 2-10 reps
• Rest-long (15)

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Plyometric Exercise Rx

• Intensity
• Height of the jump or drop
• Weight of medicine ball
• Participants body weight
• Single leg vs. double leg
• Speed of movement

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Speed and Agility

• Chapter 20

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Agility

• Change direction quickly
• React to a stimulus
• Start quickly
• Stop quickly
• Agility enhances competitiveness
• Coordination and skill are components of agility

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Designing a Program

• A drill addresses a specific part of a larger
  skill
• Drills are classified as general or sport
  specific
• Strive for perfect technical execution
• Simple before complex

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Acceleration

• Accelerate-get to top speed as fast as possible
• 1st gear of speed
• Speed-reach maximum velocity and maintain it
• Top speed in 100 meter sprints is 28 MPH
• Sports involve mostly acceleration not speed

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Speed cont

• Gender
• Males are .75 s faster at 100 meters
• Males have faster stride rate (5 vs. 4.5 steps
  per s)
• Males have longer stride length
• Females are improving faster than males

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Next Class

• Outside for SAQ and plyomertics