Implementing A Mechanical Model for Plyometric Progressions
-
Upload
mike-young -
Category
Sports
-
view
80 -
download
3
Transcript of Implementing A Mechanical Model for Plyometric Progressions
IMPLEMENTING A MECHANICAL MODEL FOR PLYOMETRIC
PROGRESSIONSMike Young, PhD mikeyoungphd mikeyoung
What if I told you that everything
you’ve ever learned about plyometric progressions is
wrong
I didn’t have a force platform
and did just fine thank you
What was the vertical velocity?
The difference between Apex and
Landing determines Vertical Velocity
NOT NECESSARILY TAKEOFF POINT
Relative to your highest point, was your landing point….
Lower? —-> MORE mechanical load!!
Higher? —-> Less mechanical load
The Same? —-> Moderate mechanical load
Falling from a higher height increasesvertical velocity at impact
In most cases, the differencebetween the highest and lowest point
Improvements in Jumping Ability will Naturally Intensify an Activity
Did they fall a great distance?
Any Forward, Backward or
Lateral Movement?
Did they fall a great distance?
What was there horizontal velocity?
Did they fall a great distance?
How fast were they moving?
Did they fall a great distance?
How fast were they moving?
How was the collision?
STIFFNESS JUMPSminimal amortization. short contact.
STIFFNESS JUMPSminimal amortization. short contact.
Did they fall a great distance?
How fast were they moving?
Compliant or jarring?
Did they fall a great distance?
How fast were they moving?
Compliant or jarring?
How was the load distributed?
Bilateral Loading with Temporal Offset (Skipping)
Bilateral Asymmetric Loading (Split / Lunge Jumps)
Bilateral Loading (Double Leg Jumps)
Unilateral (Bounding / Single
Leg Hopping)
Anatomy,
Contact &
Loading
Each LE Limb = ~17% Total BWLower Leg & Foot = ~6% Total BW
Bodyweight Squat = ~88% BWLoad on each Leg = ~44% BW
Single Leg Squat = ~94% BWLoad on Leg = ~94% BW
Impact Force is approximately double and eccentric GRF is approximately 30-50% higher
Single leg depth jumps are approximately half the height as their double leg equivalents
Bilateral Unilateral
Unilateral Plyometric Loading can be MORE THAN 200% of the load of Bilateral Equivalents
Did they fall a great distance?
How fast were they moving?
Compliant or jarring?
BL Temporal Offset, BL Asymmetric,BL Symmetric, Unilateral?
Low Mechanical Load High Mechanical Load
Low Medium High
Heig
ht
None Slight Fast
Spee
d
Soft Firm Stiff
Rigi
dity
Bilateral (Temporal Offset)Bilateral (Asymmetric)
Bilateral (Symmetric)Unilateral
Land
ing
Low DropNo Movement
SoftBilateral
High DropFastStiff
Unilateral
Low Mechanical Load High Mechanical Load
• Height: +• Movement: -• Collision: ++• Loading: ++(BL)
Answer: Low ML
• Height: ++• Movement: ++• Collision: ++• Loading: +++(Uni)
Answer: Moderate ML
• Height: +++• Movement: +• Collision: +++• Loading: ++ (BL) Answer: High ML
• Height: -• Movement: -• Collision: -• Loading: ++ (BL)
Answer: Low ML
• Height: +++• Movement: ++• Collision: +• Loading: + (BLT)
Answer: Moderate ML
• Height: +• Movement: +• Collision: +• Loading: ++ (BL) Answer: Low ML
• Height: ++• Movement: +• Collision: +++• Loading: ++ (BL) Answer: Moderate ML
• Height: +++• Movement: +++• Collision: +++• Loading: +++ (BL) Answer: High ML
Other Factors to
Consider
Anyone can fall….
but can you land?
Considerations for Surface
>Mass = >Load
What about external loading?
What about assistance?
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
THANKS TWITTER.COM/MIKEYOUNG ATHLETICLAB.COM PROFORMANCE.PRO FITFORFUTBOL.COM ELITETRACK.COM