Components of Integrated Performance Training
Plyometric Training Concepts for Performance Enhancement
Chapter 8 Lab Activity
Task Outline
Task 1 – Phases of Plyometric Exercise
- Eccentric Phase
- Amortization Phase
- Concentric Phase
Task 2 – Plyometric Training Program Design
- Plyometric Stabilization Training
- Plyometric Strength Training
- Plyometric Power Training
Task 1 Phases of Plyometric Exercise
Instructions
This task is to help the student better understand the phases of plyometric movement and exercise. Lab partners will evaluate and describe the different phases of plyometric movement involved in a general movement as well as a movement associated with a sport. Description should include the point when movement starts, and when the movement terminates. The phases of plyometric exercise throughout the movement should be described, as well as the prime mover muscles involved in the exercise.
Describe the phases of plyometric exercise and the musculature involved in the overhead throw of a baseball.
Description
______
Describe the phases of plyometric exercise and the musculature involved in the standing long jump.
Description
______
Task 2 Plyometric Training Program Design
Instructions
Detailed program design according to the needs of the athlete will be discussed with the tasks associated with Chapter 12. However, this lab activity will give the student the sense of how plyometric training exercises are performed and perhaps some compensation. In the light of learning techniques that include seeing, doing, and then teaching, this task will involve learning the ability to teach. Lab partners should each pick one exercise from each type of plyometric training and perform them first with the appropriate sets, reps, and tempo and then instruct their lab partner to do the exercise while watching for compensations of movement. Compensations will eventually lead to dysfunction and possible injury. While performing and teaching these exercises, be careful to only do as many sets and reps that will allow you to perform them without compensation.
It is important to note that plyometric training has the greatest potential for injury among nontrained individuals. For this lab exercise, be sure to start out at a low intensity and volume to prevent injury in the lab.
Instruct your lab partner to perform one plyometric stabilization exercise from pp. 213–216 from the text. Write a description of the exercise and the appropriate sets and reps, and as well as any compensation you observed on your lab partner during entire range of the exercise.
Description of Exercise
______
Sets ______
Reps ______
Tempo ______
Observed Compensation(s)
______
Instruct your lab partner to perform one plyometric strength exercise from pp. 217–219 from the text. Write a description of the exercise and the appropriate sets and reps, and as well as any compensation you observed on your lab partner during entire range of the exercise.
Description of Exercise
______
Sets ______
Reps ______
Tempo ______
Observed Compensation(s)
______
Instruct your lab partner to perform one plyometric power exercise from pp. 220–223 from the text. Write a description of the exercise and the appropriate sets and reps, and as well as any compensation you observed on your lab partner during entire range of the exercise.
Description of Exercise
______
Sets ______
Reps ______
Tempo ______
Observed Compensation(s)
______