Implementing a Mechanical Model for Plyometric Progressions
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In this slidedeck, Mike provides a framework for plyometric training progressions based on Newtonian mechanics.
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Implementing a Mechanical Model for Plyometric Progressions
- 1. IMPLEMENTING A MECHANICAL MODEL FOR PLYOMETRIC PROGRESSIONS Mike Young, PhD mikeyoungphd mikeyoung
- 3. What if I told you that everything you’ve ever learned about plyometric progressions is wrong
- 15. I didn’t have a force platform and did just fine thank you
- 18. What was the vertical velocity?
- 20. The difference between Apex and Landing determines Vertical Velocity
- 22. Relative to your highest point, was your landing point…. Lower? —-> MORE mechanical load!! Higher? —-> Less mechanical load The Same? —-> Moderate mechanical load
- 23. Falling from a higher height increases vertical velocity at impact In most cases, the difference between the highest and lowest point
- 28. Did they fall a great distance?
- 29. Did they fall a great distance? What was the horizontal velocity?
- 30. Any Forward, Backward or Lateral Movement?
- 34. Did they fall a great distance? What was there horizontal velocity?
- 35. Did they fall a great distance? How fast were they moving?
- 36. Did they fall a great distance? How fast were they moving? How was the collision?
- 44. STIFFNESS minimal amortization. short contact.
- 46. Did they fall a great distance? How fast were they moving? Compliant or jarring?
- 47. Did they fall a great distance? How fast were they moving? Compliant or jarring? How was the load distributed?
- 49. Bilateral Loading with Temporal Offset (Skipping)
- 50. Bilateral Asymmetric Loading (Split / Lunge Jumps)
- 51. Bilateral Loading (Double Leg Jumps)
- 52. Unilateral (Bounding / Single Leg Hopping)
- 54. Each LE Limb = ~17% Total BW Lower Leg & Foot = ~6% Total BW Bodyweight Squat = ~88% BW Load on each Leg = ~44% BW Single Leg Squat = ~94% BW Load on Leg = ~94% BW
- 56. Impact Force is approximately double and eccentric GRF is approximately 30-50% higher
- 57. Single leg depth jumps are approximately half the height as their double leg equivalents
- 58. Bilateral Unilateral Unilateral Plyometric Loading can be MORE THAN 200% of the load of Bilateral Equivalents
- 60. Did they fall a great distance? How fast were they moving? Compliant or jarring? BL Temporal Offset, BL Asymmetric, BL Symmetric, Unilateral?
- 61. Low Mechanical Load High Mechanical Load Low Medium High Heigh t None Slight Fast Speed Soft Firm Stiff Rigidi ty Bilateral (Temporal Offset) Bilateral (Asymmetric) Bilateral (Symmetric) Unilateral Landi ng
- 62. Low Drop No Movement Soft Bilateral High Drop Fast Stiff Unilateral Low Mechanical Load High Mechanical Load
- 64. • Height: + • Movement: - • Collision: ++ • Loading: ++(BL) Answer: Low ML
- 65. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni)
- 66. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni)
- 67. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni) Answer: Moderate ML
- 68. • Height: +++ • Movement: + • Collision: +++ • Loading: ++ (BL) Answer: High ML
- 69. • Height: - • Movement: - • Collision: - • Loading: ++ (BL) Answer: Low ML
- 70. • Height: +++ • Movement: ++ • Collision: + • Loading: + (BLT) Answer: Moderate ML
- 71. • Height: + • Movement: + • Collision: + • Loading: ++ (BL) Answer: Low ML
- 72. • Height: ++ • Movement: + • Collision: +++ • Loading: ++ (BL) Answer: Moderate ML
- 73. • Height: +++ • Movement: +++ • Collision: +++ • Loading: +++ (UL)
- 74. • Height: +++ • Movement: +++ • Collision: +++ • Loading: +++ (UL) Answer: High ML
- 79. Anyone can fall…. but can you land?
- 81. >Mass = >Load
- 82. What about external loading?
- 84. Qualities Phase 0 Phase 1 Phase 2 Phase 3 Landing Preparation Bilateral Landing Rehearsal Unilateral Landing Rehearsal Low Amplitude Bilateral Depth Drops High Amplitude Depth Drops & Single Leg Depth Drops Height Negative Neutral / Positive Maximum Max & Supramax Speed In Place Low Speed Moderate Speed Moderate & High Speed Rigidity Compliant Moderate Moderate Moderate & Stiff Landing Bilateral, Bilateral TO, Bilateral Asymetrical Bilateral, Bilateral TO, Bilateral Asymmetrical, Unilateral Bilateral & Unilateral Bilateral & Unilateral Surface Sand / Grass Grass / Turf Turf /Composite Composite
- 85. KNOW THE 4 QUESTIONS UNDERSTAND THE BASICS OF PROJECTILE MOTION & IMPACT CREATE A HIERARCHY BASED ON THE 4 QUESTIONS USE PLYOMETRIC HIERARCHY TO ESTABLISH YOUR ANNUAL, RTP AND LTAD PROGRESSIONS