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Plyometrics Unit 4 – Fitness Training Methods of Training - Power Plyometrics • Method of training to improve explosive reaction through powerful muscular contractions Plyometrics • Muscles = elastic • Stretch a muscle = stores muscle energy in the muscle fibres • Next concentric muscle contraction = uses this stored energy = extra boost • = Stretch shortening cycle Plyometrics • So, plyometric training involves stretching the desired muscle before you work (contract) it. • Eccentric contraction before concentric contraction. • Remember – elastic band! Plyometrics • QUALITY not quantity • Beginner = 40 contacts per session (4 x 10 reps) • Experienced = 150 – 200 contacts per session • Rest = 1 min between sets 3 days between sessions Example exercises Squat Jumps Drop Jumping Example exercises Chest Pass Press up & Clap
