1. C H A P T E R Plyometric Training David H. Potach and Donald A. Chu 1 9

2. Chapter Outline  Plyometric mechanics and physiology  Further research  Plyometric program design  Plyometrics and other forms of exercise  Safety considerations

3. Illustration of the Stretch Reflex

4. Stretch-Shortening Cycle  Phase I—Eccentric (stretch of the agonist muscle) - Elastic energy is stored in the SEC. - Muscle spindles are stimulated.  Phase II—Amortization (pause between phases I and II) - Ia afferent nerves synapse with alpha motor neurons. - Alpha motor neurons transmit signals to agonist muscle group.  Phase III—Concentric (shortening of agonist muscle fibers) - Elastic energy is released from the SEC. - Alpha motor neurons stimulate the agonist muscle group.

5. T he stretch-shortening cycle combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action. 

6. Proper Plyometric Landing Position

7. Lower-Body Plyometric Drills: Jumps in Place Two-Foot Ankle Hop

8. Lower-Body Plyometric Drills: Jumps in Place Squat Jump

9. Lower-Body Plyometric Drills: Jumps in Place Jump and Reach

10. Lower-Body Plyometric Drills: Jumps in Place Double-Leg Tuck Jump

11. Lower-Body Plyometric Drills: Jumps in Place Split Squat Jump

12. Lower-Body Plyometric Drills: Jumps in Place Cycled Split Squat Jump

13. Lower-Body Plyometric Drills: Jumps in Place Single-Leg Tuck Jump

14. Lower-Body Plyometric Drills: Jumps in Place Pike Jump

15. Lower-Body Plyometric Drills: Standing Jumps Double-Leg Vertical Jump

16. Lower-Body Plyometric Drills: Standing Jumps Jump Over Barrier

17. Lower-Body Plyometric Drills: Standing Jumps Single-Leg Vertical Jump

18. Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Hop

19. Lower-Body Plyometric Drills: Multiple Hops and Jumps Double-Leg Zigzag Hop

20. Lower-Body Plyometric Drills: Multiple Hops and Jumps Single-Leg Hop

21. Lower-Body Plyometric Drills: Multiple Hops and Jumps Front Barrier Hop

22. Lower-Body Plyometric Drills: Multiple Hops and Jumps Lateral Barrier Hop

23. Lower-Body Plyometric Drills: Bounds Skip

24. Lower-Body Plyometric Drills: Bounds Power Skip

25. Lower-Body Plyometric Drills: Bounds Backward Skip

26. Lower-Body Plyometric Drills: Bounds Single-Arm Alternate-Leg Bound

27. Lower-Body Plyometric Drills: Bounds Double-Arm Alternate-Leg Bound

28. Lower-Body Plyometric Drills: Box Drills Single-Leg Push-Off

29. Lower-Body Plyometric Drills: Box Drills Alternate-Leg Push-Off

30. Lower-Body Plyometric Drills: Box Drills Lateral Push-Off

31. Lower-Body Plyometric Drills: Box Drills Side-to-Side Push-Off

32. Lower-Body Plyometric Drills: Box Drills Jump to Box

33. Lower-Body Plyometric Drills: Box Drills Squat Box Jump

34. Lower-Body Plyometric Drills: Box Drills Lateral Box Jump Step down

35. Lower-Body Plyometric Drills: Box Drills Jump From Box Step from box

36. Lower-Body Plyometric Drills: Depth Jumps Depth Jump Step from box

37. Lower-Body Plyometric Drills: Depth Jumps Depth Jump to Second Box  2  1  3  4

38. Lower-Body Plyometric Drills: Depth Jumps Squat Depth Jump

39. Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Lateral Movement  2  1  3

40. Lower-Body Plyometric Drills: Depth Jumps Depth Jump With Standing Long Jump

41. Lower-Body Plyometric Drills: Depth Jumps Single-Leg Depth Jump

42. Upper-Body Plyometric Drills: Throws Chest Pass

43. Upper-Body Plyometric Drills: Throws Two-Hand Overhead Throw

44. Upper-Body Plyometric Drills: Throws Two-Hand Side-to-Side Throw  2  1  3

45. Upper-Body Plyometric Drills: Throws Single-Arm Throw

46. Upper-Body Plyometric Drills: Throws Power Drop

47. Upper-Body Plyometric Drills: Plyometric Push-Ups Depth Push-Up  2  1  3

48. Trunk Plyometrics 45-Degree Sit-Up  2  1  4  3