The effectiveness of Plyometric training methods
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Transcript of The effectiveness of Plyometric training methods
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A review of the effectiveness of Plyometrics and its prescription by strength and conditioning coaches
By Michael Hardy
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Background to Topic
Around since 1960’s
Stretch-shorten cycle
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Background Cont.........
Professor Rodolfo Margaria
“ Tension dependant on speed and degree of pre-stretch of the muscle ”.
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Background cont....... American track coach Fred Wilt
1975
Plyometrics?
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Importance to study
Russian Scientist Yuri Verkhoshansky
“Shock Method”
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Importance to study cont........
Figure 1: Drop jump
“ Increase explosive power ”
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Critical evaluation of research
Both groups improved jump height
No use of the “shock method” in research
Objective measures may have improved if “shock method” was applied
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Aim: To identify the neuromuscular effects of a 7 week plyometric training program
Research conducted utilised the “shock method” of training
Optimal surface was hard with moderate volume of training
For neutral surface the optimal volume of training was moderate
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Not “true Plyometrics”, in essence simple jump training
Intervention improved athletic performance, in measures of agility by 7%
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Practical ApplicationsIf surface is neutral, volume should be high
If surface is hard volume should be moderate
Exercises should be explosive in nature
Program should incorporate the use of the “shock method”
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Further ResearchResearch project with the conditions high volume on a hard surface
Method of training may increase the chance of injury
With great risk comes even greater reward
Push the envelope despite possible risks
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Conclusions
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ReferencesPeer reviewed journal articles:
(1) Campillo RR, Andrade DC, Izquierdo M. EFFECTS OF PLYOMETRIC TRAINING VOLUME AND TRAINING SURFACE ON EXPLOSIVE STRENGTH. Journal of strength and conditioning research/National Strength & Conditioning Association 2012.
(2) Heang LJ, Hoek WE, Quin CK, Yin LH. Effect of Plyornetric Training on the Agility of Students Enrolled in Required College Badminton Programme. International Journal of Applied Sports Sciences 2012;24(0):1-18.
(3) Karver AA. Sand jump training versus ground jump training for volleyball players. 2013.
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Images:
Track and field 24 ( Fang Guo )
Soviet Union - Spartakiad 1959 ( Footysphere – no real name given )
Kosai Hatem ( Doha Stadium Plus Qatar )
Ocean Lakes Volleyball ( Bruce Stockwell )
Greg Rutherford ( Annie C )