Plyometrics and Ass Kicking Workout
Plyometrics
Speed and strength are integral components of fitness found in
varying degrees in virtually all athletic movements. Simply put the combination
of speed and strength is power. For many years, coaches and athletes have
sought to improve power in order to enhance performance. Throughout this
century and no doubt long before, jumping, bounding and hopping exercises have
been used in various ways to enhance athletic performance. In recent years,
this distinct method of training for power or explosiveness has been termed
plyometrics. Whatever the origins of the word the term is used to describe the
method of training that seeks to enhance the explosive reaction of the
individual through powerful muscular contractions because of rapid eccentric
contractions.
Muscle Mechanism
The maximum force that a muscle can develop is attained during a
rapid eccentric contraction. However, it should be realised that muscles seldom
perform one type of contraction in isolation during athletic movements. When a concentric
contraction occurs (muscle shortens) immediately following an
eccentric contraction (muscle lengthens) then the force generated can be
dramatically increased.
If a muscle is stretched, much of the energy required
to stretch it is lost as heat, but some of this energy can be stored by the
elastic components of the muscle. This stored energy is available to the muscle
only during a subsequent contraction. It is important to realise that this
energy boost is lost if the eccentric contraction is not followed immediately by a concentric
contraction. To express this greater force the muscle must contract within
the shortest time possible. This whole process is frequently called the stretch
shortening cycle and is the underlying mechanism of plyometric training.
Choose the method to fit the sport
The golden rule of any conditioning program is specificity. This
means that the movement you perform in training should match, as closely as
possible, the movements encountered during competition. If you are rugby
player, practicing for the line out or a volleyball player interested in
increasing vertical jump height, then drop jumping or box jumping may be the
right exercise. However if you are a javelin thrower aiming for a more
explosive launch, then upper body plyometrics is far more appropriate.
Plyometric Exercises
The following are examples of lower body and upper body plyometric
exercises.
Lower Body
Drop Jumping
This exercise involves the athlete dropping (not jumping) to
the ground from a raised platform or box, and then immediately jumping up. The
drop down gives the pre-stretch to the leg muscles (eccentric phase) and the vigorous drive
upwards the secondary concentric contraction phase. The exercise will be more
effective the shorter the time the feet are in contact with the ground. The
loading in this exercise is governed by the height of the drop that should be
in the region of 70 to 110 cm (Bompa et.al, 2005)[2]. Drop jumping is a relatively high impact form of
plyometric training and would normally be introduced after the athlete had
become accustomed to lower impact alternatives, such as two-footed jumping on
the spot.0
Bounding and hurdling
If forward motion is more the name of your game, try some
bounding. This is a form of plyometric training, where over sized strides are
used in the running action and extra time spent in the air. Two-legged bounds
reduce the impact to be endured, but to increase the intensity one legged
bounding, or hopping, can be used. Bounding upstairs is a useful way to work on
both the vertical and horizontal aspects of the running action. Multiple jumps
over a series of obstacles like hurdles are valuable drills for athletes
training for sprinting or jumping events.
Examples of lower body plyometric exercises with intensity
level:
- Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps
- Jumps from standing (low-medium intensity) - Standing long jump, Standing hop, Standing jump for height
- Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed jumps over low hurdle, double footed jumps up steps
- Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into sandpit, 2 stride run in + bounds
- Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm), bounding up hill
- Eccentric drop and hold drills (high-very high intensity) - hop and hold, bound/hop/bound/hop over 30 metres (athletes stop and hold on each landing before springing into the next move), drop and hold from a height greater than one metre
Examples of lower body plyometric exercises are detailed on
the Leg Plyometric page.
Upper Body
A variety of drills can be used to make the upper body more
explosive:
Press ups & hand clap: Press-ups with a hand
clap in between is a particularly vigorous way to condition the arms and chest.
The pre-stretch takes place as the hands arrive back on the ground and the
chest sinks, and this is followed quickly by the explosive upwards action. Once
again, to get the best training effect keep the time in contact with the ground
to a minimum.
Medicine Ball: Another means of increasing upper
body strength popular with throwers is to lie on the ground face up. A partner
then drops a medicine ball down towards the chest of
the athlete, who catches the ball (pre-stretch) and immediately throws it back.
This is another high-intensity exercise and should only be used after some
basic conditioning.
|
Examples of upper body plyometric exercises are detailed on the Arm Plyometric page.
Planning a Plyometric Session
The choice of exercises within a session and their order
should be planned. A session could:
- begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps)
- work through exercises that develop concentric strength (standing long jump; high hurdle jumps)
- finish with training for eccentric strength (higher drop jumps)
An alternative session could be:
- begin with low hurdle jumps
- progress to bounding and hopping,
- continue with steps or box work
- finish with medicine ball work out for abdominals and upper body
Some examples and explanations of plyometric exercises for
the arms and legs are detailed on the Leg Plyometric page and the Arm Plyometric page.
Plyometric drills and their intensity
Type of exercise | Examples | Intensity |
Standing based jumps performed on the spot | Tuck Jumps Split Jumps Squat Jumps |
Low |
Forward jumps from standing | Bounds and hops over 10 to 20 metres | Low to Medium |
Multiple double leg hops from standing | 5 bounds 6 bunny hops Double footed jumps over hurdles Double footed jumps up steps |
Medium |
Multiple single leg jumps from standing start | Single leg hops up stadium steps | High |
Drop jumps | 2 x 6 jumps for height or distance | High |
Speed bounds | 4 x 20 metres | High |
Multiple jumps with run up | 3 x 2 hops and jump into sand pit with a 5 stride approach 2 x 10 bounds with a 5 stride approach |
Very High |
Warm up
A thorough warm up is essential
prior to plyometric training. Attention should be given to jogging, stretching (dynamic), striding and
general mobility especially about the joints
involved in the planned plyometric session. A cool
down should follow each session.
How many?
It is wise not to perform too many repetitions in any one
session and since it is a quality session, with the emphasis on speed
rather than endurance, split the work into sets with ample recovery in between.
An experienced athlete conducting lower body plyometrics may conduct up to
150-200 contacts in a session - athletes new to plyometric work should start
with low to medium intensity exercise with around 40 contacts per session e.g. 2 sets of 6 bunny hops is 12
contacts. Similar approach should be taken with upper body plyometrics.
The focus must always be on quality and not quantity.
Recovery
Allow at least one minute of rest between each
exercise repetition so as to allow the neuromuscular system to recover.
Allow three days between plyometrics sessions when planning.
Where to do it and what to wear
For bounding exercises use surfaces such as grass or
resilient surfaces. Avoid cement floors because there is no cushioning. Choose
well-cushioned shoes that are stable and can absorb some of the inevitable
impact. All athletes should undergo general orthopaedic screening before
engaging in plyometric training. Particular attention should be given to
structural or postural problems that are likely to predispose the athlete to
injury.
Conditioning for plyometrics
Higher than normal forces are put on the musculo-skeletal system
during plyometric exercises so it is important for the athlete to have a good
sound base of general strength and endurance. Most experts state that a
thorough grounding in weight training is essential
before you start plyometrics. It has been suggested that an athlete be able to
squat twice their body weight before attempting depth jumps. However, less
intensive plyometric exercises can be incorporated into general circuit and weight training during the early stages
of training to progressively condition the athlete. Simple plyometric drills
such as skipping, hopping and bounding should be introduced first. More
demanding exercises such as flying start single-leg hops and depth jumps should
be limited to thoroughly conditioned athletes.
Conditioning programs to develop leg
strength are detailed on the Lower Leg Conditioning page and the Leg Conditioning page.
Young athletes
Some authors suggest that moderate jumps (low intensity) can be included in the
athletic training of very young children (Lohman, 1989)[1]. However, great care
needs to be exerted when prescribing any training procedures for preadolescent
children. Because of the relatively immature bone structure in preadolescent
and adolescent children the very great forces exerted during intensive depth
jumps (high intensity) should be avoided (Smith, 1975).
Plyometric Training
Although your body naturally performs the
plyometric action when required, this does not mean that your response
cannot be improved.
In fact the right training program can
significantly boost both your power and speed. The significant
improvements are achieved by boosting muscle and tendon strength, and
improving the neuromuscular activation of the response.
Plyometric Training for dynamic performance provides information on appropriate training programs to achieve this
|
Comments
Post a Comment