EXOS Certification Plyometrics - FINAL (3)
PLYOMETRICSTHEORY AND APPLICATIONLEARNING OBJECTIVESDefine plyometrics and list the three primary componentsIdentify and describe each sub-component within the three primary componentsof plyometricsDescribe the performance and injury prevention benefits associated withplyometricsIdentify and design effective plyometric programming relative to individualdifferences and session demand 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.21
What should we consider when trying tooptimize transfer from the weight room to sport?Strength Demands 2014 Athletes’ Performance, Inc.2
Speed Demands Sport Demands 2014 Athletes’ Performance, Inc.3
PLYOMETRICS: DEFINEDPLYOMETRICS‘Shock-method’ was first proposed by Dr. Yuri Verkhoshansky and popularizedthrough the use of ‘depth/drop jumps’The term PLYOMETRICS was later proposed by western track coach Fred WiltPlyometrics represent a category of movements that are meant to improve overallspeed-strength qualities 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.84
DEFINING PLYOMETRICSDrills aimed at linking optimal strength and speed duringfundamental movement patterns (speed-strength)Defined as a quick, powerful movements thatutilize the stretch-shortening cycle (SSC) 2014 Athletes’ Performance, Inc.9SSC is defined as a rapid muscle lengtheningfollowed immediately by a rapid muscleshortening 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.105
SSC optimizes the use of the stretch reflex andstored elastic energy 2014 Athletes’ Performance, Inc.11PLYOMETRIC COMPONENTSMOVEMENTBased on the dominant motorpatterns being taught within thefollowing Movement SkillssessionDIRECTIONBased on dominant forcevectors being taught withinthe following Movement SkillssessionINITIATIONBased on the dominantcontraction types being taughtwithin the following MovementSkills session 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.126
PLYOMETRIC: MOVEMENTJUMPTwo foot take-off followedby a two-foot landingBOUNDSingle foot take-off followedby an opposite single footlandingHOPSingle foot take-off followedby the same single footlanding 2014 Athletes’ Performance, Inc.1301 MOVEMENT (JUMP)Continuous Lin-Vert JumpContinuous Lin-Vert Box Split Jump 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.147
01 MOVEMENT (BOUND)Countermovement Lat-Horiz BoundCountermovement Lat-Horiz45 Bound 2014 Athletes’ Performance, Inc.1501 MOVEMENT (HOP)Drop Hop (Plyo Prep)Countermovement Lin-Vert Box Hop 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.168
PLYOMETRIC: DIRECTIONLINEARMovement directionincludes Linear-Vertical andLinear-HorizontalLATERALMovement directionincludes Lateral-Verticaland Lateral-HorizontalMovement directionROTATIONAL includes Rotational-Verticaland Rotational-Horizontal17 2014 Athletes’ Performance, Inc.02 DIRECTION (LINEAR)Continuous Lin-VertAlternating Split JumpDouble Contact Lin-HorizHurdle Hop 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.189
02 DIRECTION (LATERAL)Countermovement Lat-Vert Box HopCountermovement Lat-HorizHurdle Hop19 2014 Athletes’ Performance, Inc.02 DIRECTION (ROTATIONAL)Countermovement Rot-Vert180 Jump 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.Countermovement Rot-Horiz90 Bound2010
PLYOMETRIC: INITIATIONNON COUNTERMOVEMENTNo lengthening action prior to shorteningaction (Concentric only)COUNTERMOVEMENTRapid lengthening action prior to animmediate shortening action (SSC)DOUBLECONTACTLengthening action preceded by a rapidground contact and followed by ashortening action (SSC)CONTINUOUSLinking multiple SSC repetitions together inquick succession (SSC)DEPTH/DROPJUMPLengthening action preceded by a rapidground contact from a box and followed bya shortening action (SSC)21 2014 Athletes’ Performance, Inc.03 INITIATION (NON-COUNTERMOVEMENT)NCM Lin-Vert JumpNCM Lin-Vert Box Split Jump 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.2211
03 INITIATION (COUNTERMOVEMENT)CM Lat-Horiz Hurdle Hop-LateralCM Lat-Horiz Hurdle Hop-Medial 2014 Athletes’ Performance, Inc.2303 INITIATION (DOUBLE CONTACT)DC Lat-Horiz Hurdle Hop-LateralDC Lat-Horiz Hurdle Hop-Medial 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.2412
03 INITIATION (CONTINUOUS)CONT Lin-Horiz Hurdle Hop-LateralCONT Lin-Horiz Hurdle Hop-Medial 2014 Athletes’ Performance, Inc.2501CHECK FOR LEARNINGList the 3 primary components of plyometricsand the associated 3-5 sub-componentsWrite down 3-5 different plyometricmovements using the appropriate labeling 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.2613
PLYOMETRICSOPTIMIZING TRANSFERPERFORMANCE ENHANCEMENT 2014 Athletes’ Performance, Inc.14
PLYOMETRICS: PRIMARY GOALApply optimal force (strength) and velocity (speed) in the correctdirection within the shortest time (efficiency) 2014 Athletes’ Performance, Inc.29PLYOMETRICS: PERFORMANCE BENEFITIncreased explosive strength due to improved rate of force development (RFD)Increased reactive strength due to greater storage and reutilization of elasticenergyImproved ability to transfer force through the joints and minimize energy leaks(Aagaard at al., 2002, Komi, 2003 and Turner and Jeffreys, 2010) 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.3015
FORCE-VELOCITY RELATIONSHIPMaximalStrength 300msPerformancein Sport TRICSTime (s)Force (N)MAXIMALSTRENGTHVelocity (M/S)(Newton & Kraemer, 1994)31 2014 Athletes’ Performance, Inc.RATE OF FORCE DEVELOPMENTHeavy resistancetrainingForce (N)Explosive plyometrictrainingUntrainedRFD0200ms500ms(Newton & Kraemer, 1994) 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.3216
What are the mechanisms underpinning theperformance benefit of plyometrics?Stretch-ShorteningCycle (SSC)STRETCH-SHORTENING CYCLEMovements utilizing a stretch-shortening cycle have been shown toincrease performance by 10-15% compared to movements that do not.(Turner & Jeffreys, 2010) 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.3417
SSC: STRETCHSHORTENING CYCLE(SSC)INCREASEDACTIVATION TIMESTRETCH REFLEXELASTICCONTRIBUTION(Blazevich, A., 2011)STORAGE OFELASTIC ENERGY(MUSCLE)STORAGE OFELASTIC ENERGY(TENDON)35 2014 Athletes’ Performance, Inc.SSC: CONTRACTILEAfferent Signal StretchContractile Element Parallel ElasticComponent (PEC)Muscle Spindle Stretch ReflexEfferent Signal Contract(Modified from Hill’s model for muscle contraction) 2014 Athletes’ Performance, Inc.18
SSC: ELASTICSlow SSC 250ms:-Walking-Jogging-CMJContractile Element Parallel ElasticComponent (PEC)Fast SSC 250ms:-Sprinting-Change of Direction-DC/Depth JumpsTendon Series Elastic Component(SEC)(Schmidtbleicher, p. 381-395, 1992)(Modified from Hill’s model for muscle contraction)INJURY PREVENTION 2014 Athletes’ Performance, Inc.19
PLYOMETRICS: SECONDARY GOALDecrease risk of injury through increased tolerance to stretchloads at various speeds, loads, and directions 2014 Athletes’ Performance, Inc.39PLYOMETRICS: INJURY PREVENTION BENEFITInjuries primarily occur during unexpected over-lengthening of muscle/ligamentsduring landing and deceleration tasksMany of these injuries occur when an athlete finds themselves in a position forwhich they do not have a robust motor responsePlyometrics improve an athlete’s ability to handle rapid stretch loads and supportsenhanced coordination of movement during reaction and rapid change ofdirection tasks(Myer et al., 2008, Turner & Jeffreys, 2010 and Wilson & Flanagan, 2008) 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.4020
Plyometrics have been shown to improve performance factors whiledecreasing biomechanical risk factors associated with ACL tearsDesign:-Females: N 18 (F) underwent 8 weeks ofplyometrics training and N 18 (F) acted as a controland did no physical activityResults:-The plyometric group improved hop basedperformance measures while improving lower limbkinematics during single leg movementBaldon et al., 2014 2014 Athletes’ Performance, Inc.41A 2012 Meta-Analysis showed that males and females involved inneuromuscular based ACL prevention programs including plyometricshave a significant reduction in ACL tears (M: 85%; F: 52%)Sadoghi et al., 2012 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.4221
02CHECK FOR LEARNINGList at least 3 factors that contribute to theperformance improvements seen during SSCopposed to non-SSC movement (i.e. NCMJump vs. CM Jump)Write down 3-5 sentences describing the roleof plyometrics in preventing non-contactinjuries (ex. ACL injury)1 2014 Athletes’ Performance, Inc.43PROGRAMMING 2014 Athletes’ Performance, Inc.22
PROGRAMMING ENCY, VOLUME & INTENSITYFREQUENCYWeekly:2x (15-20min)Focus:Speed-StrengthWeekly:4x ionTotal: 120/wkContacts:20-30/sessionTotal: 120/wkINTENSITYSets/Reps:2-3sets/4-6repsRest est Set/Session:1-2min/24hrsMOVEMENTSMovements: 3-5Directions: 1-2Initiations: 2-3Movements: 2-3Directions: 1-2Initiations: 2-3(de Villarreal et al., 2009) 2014 Athletes’ Performance, Inc.23
KEY CONSIDERATIONStudies on plyometrics do not factor intotal training volume (ex. inclusion ofstrength and movement skills) and makerecommendations solely based onplyometric trainingINTENSITYMETHODS (EX. JUMP – BOUND – HOP)LINEARVERTICAL TO HORIZONTALLATERALVERTICAL TO HORIZONTALROTATIONALVERTICAL TO HORIZONTALCONTINUOUSLin-Vert JumpLin-Horiz BoundLat-Horiz 450 BoundLat-Horiz Hurdle HopRot-Vert 1800 JumpRot-Vert 900 HopDOUBLECONTACTLin-Horiz Hurdle JumpLin-Horiz Hurdle HopLat-Horiz BoundLat-Horiz Hurdle HopRot-Vert 2700 JumpRot-Horiz 1800 BoundCOUNTERMOVEMENTLin-Vert JumpLin-Horiz BoundLat-Horiz 450 BoundLat-Horiz Hurdle HopRot-Vert 1800 JumpRot-Vert 900 HopNON COUNTERMOVEMENTLin-Vert Box JumpLin-Vert Hurdle HopLat-Vert BoundLat-Vert Hurdle HopRot-Vert 900 JumpRot-Horiz 900 BoundINTENSITY 2014 Athletes’ Performance, Inc.24
EXAMPLE PROGRAMMING: PLYOMETRICSPLYOS: Multi- Movement SkillsPLYOS: Linear Movement SkillsNovice Athlete (4x per week)Advanced Athlete (2x per week)Movement 1:-NCM Lin-Vert Box (12in) Jump-2 x 5 repetitionsMovement 1:-CM Lat-Horiz Bound (Quick-Stick)-2 x (3x3) repetitions eachMovement 2:-CM Lin-Horiz (12in) Hurdle Jump-1 x 5 repetitionsMovement 2:-Continuous Lat-Horiz 450 Bound-2 x 5 repetitions eachMovement 3:-CM Lin-Horiz (6in) Hurdle Hop-2 x 5 repetitions eachMovement 3:-DC Lat-Horiz (12in) Hurdle Hop-1 x 5 repetitions each (medial & Lateral)Total Contacts: 25Total Contacts: 38GUIDELINESMovement (Jump – Bound – Hop)-More Stable to Less StableDirection (Linear – Lateral - Rotational)-General to Specific (Vertical to Horizontal)Initiation (NCM – CM – DC – CONT – DJ)-Low Force to High Force (Progression & Continuum)Equipment (Low Box – Ground – Hurdle – High Box)-Low Force to High Force 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.5025
03CHECK FOR LEARNINGCreate a single 10 min plyometric programbased on a 4x week intermediate athletepreparing for linear speed sessions(Note: Only create the plyometric portion andinclude as much detail on volume and intensity aspossible) 2014 Athletes’ Performance, Inc.51CLOSING 2014 Athletes’ Performance, Inc.26
MOVEMENTMovements are selected based onthe level of athlete (2-leg to 1-leg) andthe specific movementcharacteristics in need ofdevelopment (movement skills &sport) 2014 Athletes’ Performance, Inc.53DIRECTIONMovement directions are selectedbased on the level of athlete (linear torotational) and the specific directionalforce characteristics in need ofdevelopment (movement skills &sport) 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.5427
INITIATIONMovement initiations are selectedbased on the level of athlete (NCM toDJ) and the specific speed-strengthcharacteristics in need ofdevelopment (strength & movementskills) 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.5528
APPENDIXAagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate offorce development and neural drive of human skeletal muscle following resistance training. Journal ofapplied physiology, 93(4), 1318-1326.Blazevich, A. (2011). The Stretch-Shortening Cycle (SSC). Strength and Conditioning: Biological principlesand practical applications, 2.8, 209-221.Bobbert, M. F., Gerritsen, K. G., Litjens, M. C., & Van Soest, A. J. (1996). Why is countermovement jumpheight greater than squat jump height?.Medicine and science in sports and exercise, 28, 1402-1412.Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. ElsevierChurchill Livingstone.Bosco, C., Montanari, G., Ribacchi, R., Giovenali, P., Latteri, F., Iachelli, G., . & Saibene, F. (1987). Relationshipbetween the efficiency of muscular work during jumping and the energetics of running. European journalof applied physiology and occupational physiology, 56(2), 138-143.Cardinale, M., Newton, R., & Nosaka, K. (Eds.). (2011). Strength and conditioning: Biological principles andpractical applications. John Wiley & Sons.Carlock, J. M., Smith, S. L., Hartman, M. J., Morris, R. T., Ciroslan, D. A., Pierce, K. C., . & Stone, M. H. (2004).The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. TheJournal of Strength & Conditioning Research, 18(3), 534-539.Chu, D. (1983). Plyometrics: The link between strength and speed. Strength & Conditioning Journal, 5(2),20-21. 2014 Athletes’ Performance, Inc.57APPENDIXChu, D. (1998). Jumping into plyometrics. Human Kinetics.Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscularpower. Sports medicine, 41(1), 17-38.de Marche Baldon, R., Lobato, D. F. M., Yoshimatsu, A. P., dos Santos, A. F., Francisco, A. L.,Santiago, P. R. P., & Serrão, F. V. (2014). Effect of Plyometric Training on Lower Limb Biomechanicsin Females. Clinical Journal of Sport Medicine, 24(1), 44-50.Hewett, T. E., Ford, K. R., & Myer, G. D. (2006). Anterior cruciate ligament injuries in female athletesPart 2, a meta-analysis of neuromuscular interventions aimed at injury prevention. The Americanjournal of sports medicine, 34(3), 490-498.Komi, P. V. (2008). Stretch-shortening cycle. Strength and power in sport, 2, 184-202.Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analyticalreview. British journal of sports medicine, 41(6), 349-355.Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lowerextremity plyometric training. Sports medicine, 40(10), 859-895.Myer, G. D., Paterno, M. V., Ford, K. R., & Hewett, T. E. (2008). Neuromuscular training techniques totarget deficits before return to sport after anterior cruciate ligament reconstruction. The Journal ofStrength & Conditioning Research, 22(3), 987-1014.Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for amixed methods training strategy. Strength & Conditioning Journal, 16(5), 20-31. 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.5829
APPENDIXSadoghi, P., von Keudell, A., & Vavken, P. (2012). Effectiveness of anterior cruciate ligament injuryprevention training programs. The Journal of Bone & Joint Surgery, 94(9), 769-776.Schmidtbleicher, D. (1992). Training for power events. Strength and power in sport, 1, 381-395.Turner, A. N., & Jeffreys, I. (2010). The stretch-shortening cycle: Proposed mechanisms andmethods for enhancement. Strength & Conditioning Journal,32(4), 87-99.Verkhoshansky, Y. V., & Siff, M. C. (2009). Supertraining. Verkhoshansky.de Villarreal, E. S. S., González-Badillo, J. J., & Izquierdo, M. (2008). Low and moderate plyometrictraining frequency produces greater jumping and sprinting gains compared with highfrequency. The Journal of Strength & Conditioning Research, 22(3), 715-725.de Villarreal, E. S. S., Kellis, E., Kraemer, W. J., & Izquierdo, M. (2009). Determining variables ofplyometric training for improving vertical jump height performance: a meta-analysis. The Journal ofStrength & Conditioning Research, 23(2), 495-506.de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strengthperformance? A meta-analysis. Journal of Science and Medicine in Sport, 13(5), 513-522.Wilson, J. M., & Flanagan, E. P. (2008). The role of elastic energy in activities with high force andpower requirements: a brief review. The Journal of Strength & Conditioning Research, 22(5), 17051715. 2014 Athletes’ Performance, Inc. 2014 Athletes’ Performance, Inc.5930
opposed to non-SSC movement (i.e. NCM Jump vs. CM Jump) Write down 3-5 sentences describing the role of plyometrics in preventing non-contact inj
The actual term, plyometrics, was first coined by former Purdue University women's track coach Fred Wilt in 1975.39 The word "plyometrics" is actually a derivation from the Greek word plythein or plyo which means to increase. The term "metric" derives from measure. Con-sequently the purpose of plyometrics may be thought of as
“NUTRITION BASICS” Jason Hutchings Performance Manager, EXOS-NYP A.S. Exercise Science B.S. Nutrition Sc
Exos 7E8 drives are backed by a 2 million hour MTBF rating and support workloads of 550TB per year—10 that of desktop hard drives. With state-of-the-art cache, on-the-fly error-correction algorithms and rotational vibration design, the Exos 7E8 helps ensure consisten
Summit X620–8t-2x EXOS v22.3.1.4-patch1CC-2 Summit X440-G2 Series Summit X440-G2-12t-10GE4 EXOS v22.3.1.4-patch1CC-2 . Extreme Networks Summit Series Switches Security Target 6 of 70 Series Platform Build Summit X440-G2-12p-10GE4 EXOS v22.3.1.4-patch1CC-2
o Wrist and elbow eccentric strengthening (dumbbell exercises, thera-band, etc.) o Wrist/elbow pre-plyometrics progressing to plyometrics as tolerated (ball throwing activities) o Stretching to tight muscle in affected area (wrist flexors/extensor groups)
Gain a basic understanding of EXOS Nutrition System. State the 5 Nutrition Mantras and 10 Coaching Keys. Identify each of the macronutrients and summarize their roles in fueling the athlete. Describe daily and exercise hydration recommendations. Identify recovery nutrition recommendations i
Performance Mentorship Phase 1 Phoenix AZ 3/26/2018 2.0 EXOS Performance Mentorship Phase 1 Moscow Russia 3/29/2018 2.0 EXOS Muscle, Strength, and Fat Loss Seminar San Diego CA 3/30/2018 1.4 BC Athletics Performance 4 Clinic San Antonio TX 3/30/2018 0.5 Performance 4 NSCA Southeast Regional Co
accounting techniques, their definitions, process, advantages, and benefits. KEYWORDS: Accounting, Activity Based Costing, Balanced Scorecard, Budgeting, Just in Time INTRODUCTION There is kind of agreement that accounting is the language of business; to figure out the financial position of an organization; identifying the level of gain or loss which is the result of business' operations, and .
