Download Chapter 10 Reactive Training

Chapter 10 Reactive Training
*Enhanced stability
*Individual must have proper core, balance before starting reactive training.
*Importance of reactive training
-Exert maximal force in minimal amount of time.
*Reactive training-exercises quick, powerful movements involving an eccentric contraction
immediately followed by explosive concentric contraction.
-Uses plyometric exercises
*Integrated performance paradigm-To move with precision forces must be reduced
eccentrically, stabilized isometrically, and produced concentrically.
*Reaction training increases rate of force production, motor unit recruitment, synchronization,
and firing frequency.
*Ultimate goal increase reaction time of muscle action spectrum.
*The speed of muscular exertion limited by neuromuscular coordination.
*Nervous system only recruits muscles at speeds at which it has been trained.
*Stabilization
*Strength
*Power
-Little joint motion
-Establish landing mechanics,
postural alignment, and reactive
neuromuscular efficiency.
-Hold landing 3-5 sec
-Squat jump with stabilization
-Box Hop-up with stabilization
-Box hop-down with stabilization
-Horizontal hop with stabilization
-Dynamic eccentric and concentric
movement through full range of
motion.
-Speed, neural demand, specificity
progressed.
-Dynamic joint stabilization,
eccentric strength, rate of force
production, and neuromuscular
efficiency of kinetic chain,
-Repetitive fashion
-Squat jump
-Tuck jump
-Butt kicks
-Power-step up
-Entire muscle action spectrum
and contraction velocity spectrum
used.
-Improves rate of force
production, eccentric strength,
reactive strength, reactive joint
stabilization, dynamic
neuromuscular control.
-Ice skater
-Proprioceptive plyometrics
-Single-leg power step up