3.4.6 Plyometric training

• Plyometric training involves a rapid eccentric muscle contraction followed by a rapid concentric
• The stretch-shortening cycle involves a rapid eccentric contraction followed by a concentric contraction.


  True
• What is the focus of plyometric training?

  Power development
• The principle of plyometrics is based on the stretch-shortening cycle.


  True
• Plyometric exercises require proper technique to avoid injury.
• Match the type of plyometric exercise with an example:

  Jumping exercises ↔️ Box jumps

  Bounding exercises ↔️ Hurdle hops

  Throwing exercises ↔️ Medicine ball throws

  Pushing exercises ↔️ Chest pass
• What is an example of an explosive movement in plyometric training?

  Box jumps
• Plyometric exercises require maximal effort to generate maximum force
• Strength training primarily focuses on maximal force production with a concentric muscle action.
• What type of energy is stored during the eccentric phase of plyometrics?

  Elastic energy
• What is the primary muscle action in strength training?

  Concentric
• Plyometric exercises utilize the stretch-shortening cycle to generate powerful movements.
• Plyometric training focuses on power development through the stretch-shortening cycle
• What is the principle underlying plyometrics?

  Stretch-shortening cycle
• The stretch-shortening cycle involves a rapid eccentric contraction followed by a rapid concentric contraction
• Plyometric exercises require proper safety precautions to avoid injuries.

  True
• Match the safety precaution with its explanation:

  Proper warm-up ↔️ Prepare muscles and joints

  Gradual progression ↔️ Increase intensity over time

  Adequate rest ↔️ Allow recovery between sessions

  Correct technique ↔️ Avoid injuries with proper form
• What are two key benefits of plyometric training?

  Power and coordination
• The high-intensity nature of plyometrics enhances muscular strength and neuromuscular coordination
• Plyometric exercises improve vertical jump, sprint speed, and other athletic abilities by leveraging the stretch-shortening cycle.


  True
• Plyometric training is particularly effective for developing explosive power and athletic performance
• What is the term for the process of rapid eccentric contraction followed by concentric contraction in plyometric exercises?

  Stretch-shortening cycle
• The principle of plyometrics is based on the stretch-shortening cycle.


  True
• In plyometric exercises, the stretch-shortening cycle involves both eccentric and concentric contractions.
• Match the type of plyometric exercise with an example:

  Jumping ↔️ Box jumps

  Bounding ↔️ Hurdle hops

  Throwing ↔️ Medicine ball throws

  Pushing ↔️ Push-up plyometrics
• Plyometric exercises utilize the stretch-shortening cycle to generate powerful movements.


  True
• A proper warm-up for plyometric exercises should include dynamic stretching and light plyometric exercises
• What is the primary goal of plyometric training?

  Power development
• Plyometric exercises involve a rapid eccentric contraction followed by a concentric contraction.

  True
• Match the training method with its focus:

  Plyometric ↔️ Power development

  Strength ↔️ Maximal force production

  Endurance ↔️ Sustained effort
• Elastic energy stored during eccentric contraction is released during concentric contraction in plyometrics.


  True
• What are some common examples of jumping exercises in plyometrics?

  Box jumps, depth jumps
• Steps to ensure safety in plyometric training:

  1️⃣ Proper warm-up

  2️⃣ Gradual progression

  3️⃣ Adequate rest

  4️⃣ Correct technique

  5️⃣ Appropriate surfaces

  6️⃣ Protective gear
• Plyometric exercises improve power by leveraging the stretch-shortening cycle
• What cycle is leveraged in plyometric exercises to enhance explosive power?

  Stretch-shortening cycle
• Which training method is most effective for developing power, strength, and coordination?

  Plyometric
• Plyometric training involves a rapid eccentric muscle contraction followed by a rapid concentric contraction.


  True
• Plyometric training focuses on power development through the stretch-shortening cycle
• What type of energy is stored during the eccentric contraction in plyometric exercises?

  Elastic energy
• Common types of plyometric exercises include jumping, bounding, throwing, and pushing exercises.


  True