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Chapter 11
Plyometric (Reactive)
Training Concepts
Purpose
• To provide the fitness professional with a fundamental
level of knowledge regarding the use of plyometric training
concepts
• To allow the fitness professional to select and administer
the appropriate plyometric training protocol for all clients
Objectives
• After this presentation, the participant will be able to:
– Define plyometric (reactive) training and describe its uses.
– Discuss the importance of plyometric training.
– Design a plyometric training program for clients in any level
of training.
– Perform and instruct various plyometric training exercises.
Concepts in Plyometric Training
• Enhanced performance during functional activities emphasizes
the ability of muscles to exert maximal force output in a minimal
amount of time (also known as rate of force production).
Concepts in Plyometric Training
• Quick, powerful movement involving an eccentric muscle
action followed immediately by an explosive concentric
contraction
• Provides the ability to train specific movement patterns in
a biomechanically correct manner at a more functionally
appropriate speed
• Success in most functional activities depends on the
speed at which muscular force is generated.
Phases of Plyometric Exercise
• There are three distinct phases involved in plyometric
training:
– Eccentric (loading) phase
– Amortization (transition) phase
– Concentric (unloading) phase
Importance of Plyometric Training
• Plyometric exercises enhance the excitability, sensitivity,
and reactivity of the neuromuscular system and increase
the rate of force production (power), motor unit
recruitment, firing frequency (rate coding), and motor unit
synchronization.
• All movement patterns that occur during functional
activities involve a series of repetitive stretch-shortening
cycles (eccentric and concentric contractions).
Designing a Plyometric Training Program
• Adequate functional total body strength, core strength, and
balance are essential before beginning plyometric training.
• The fitness professional must follow specific program
guidelines, proper exercise selection criteria, and detailed
program variables.
Exercise Selection
• Exercises Must Be
– Safe
– Done with supportive shoes
– Performed on a proper training surface
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Grass field
Basketball court
Tartan track surface
Rubber track surface
– Progressive
Variables
• Planes of Motion
– Sagittal
– Frontal
– Transverse
• Type of Implements
– Tape
– Cones
– Boxes
• Amplitude of Movement
Levels of Plyometric Training
• There are three levels of training within
NASM’s OPT™ model
– Stabilization
– Strength
– Power
Plyometric-Stabilization Exercises
• Exercises involve little joint motion.
• Designed to establish optimum landing mechanics, postural
alignment, and reactive neuromuscular efficiency
Plyometric-Strength Exercises
• Exercises involve more dynamic eccentric and concentric
movement through a full range of motion.
Plyometric-Power Exercises
• Exercises involve the entire muscle action spectrum and
contraction velocity spectrum during integrated functional
movements.
• Performed as fast and as explosively as possible
Implementing a Plyometric Program
• Stabilization Level (Phase 1)
– Select reactive stabilization exercises
• Strength Level (Phases 2–4)
– Select reactive strength exercises
• Power Level (Phase 5)
– Select reactive power exercises
Program Design
Summary
• A plyometric training program is designed to enhance
neuromuscular efficiency, increase rate of force
production, and improve functional eccentric strength.
• A client must exhibit proper levels of total body strength,
core strength, and balance before progressing into
plyometric training.
• A proper plyometric-training program follows the same
systematic progression as the OPT™ model: stabilization,
strength, and power.