-- involves entire muscle action spectrum and contraction velocity spectrum used during integrated functional movements
-- designed to improve: rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, optimal force production
-- fast tempo -- performed as fast and explosively as possible
Exercises include:
- Ice skaters
- single leg power step up
- proprioceptive plyometrics
-- involves more dynamic eccentric and concentric movement through a full wide range of motion
-- progressions: specificity, speed and neural demand
-- designed to improve: dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficiency
-- perform at medium tempo in a repetitive fashion (short amount of time on ground before repeating)
Exercises include:
- Squat jump
- Tuck jump
- Butt kick
- Power step up
Uses explosive movements such as bounding, hopping and jumping to develop muscular power. Individual reacts to ground surface in a way that they develop larger than normal ground forces used to project the body with greater velocity or speed.
Client must have proper levels of total body strength, core strength and balance BEFORE progressing into plyometric training
Should only be performed by clients wearing supportive shoes, and on a proper training surface, such as grass field, basketball court or tartan track.
----- not appropriate for people with chronic diseases or other health or functional limitations
Stabilization
-- involve little joint motion
-- designed to improve landing mechanics, posture alignment, reactive neuromuscular efficiency
-- during landing -- should hold landing position 3-5 seconds
Plyometric exercises include:
- Squat Jump with Stabilization
- Box jump up with Stabilization
- Box jump down with Stabilization
- Multiplanar jump with Stabilization
