Plyometrics - Training Method

Question 1

What fitness component does plyometrics mainly target?

Answer 1

Muscular Power

Also speed and agility

Question 2

What is the physiology behind plyometrics?

Answer 2

• Utilises the stretch shortening cycle
• Rapid eccentric muscle contraction followed by rapid concentric muscle contraction

Question 3

How may plyometrics beenfit endurance athletes?

Answer 3

• Improves running economy
• Each stride is more efficient and uses less energy
• Can also aid in increased speed for bursts

Question 4

Why are there training guidelines for plyometrics

Answer 4

It is a high intensity activity whihc can be dangerous and cause injury aso precautions have to be taken

Question 5

State at least 3 training guidelines for plyometrics

Answer 5

1. Solid strength base is required for anyone doing plyometrics
2. Athlete must be warmed up
3. Long rest breaks must be taken
4. Softer and flatter surfaces for increased safety
5. Appropriate footwear must be worn

Question 6

State 4 upperbody plyometric exercises

Answer 6

1. Clap push-ups
2. Medicine ball slam
3. Medicine ball throw
4. Rope slams

Question 7

State 4 lower body plyometric exercises

Answer 7

1. Box jumps
2. Depth jumps
3. Zig-zag hops
4. Alternate leg bounding
5. Speed hops
6. 360 degree jumps

Question 8

What must be included when setting out a plyometrics training session

Answer 8

1. Exercises
2. Intensity
3. Sets
4. Repetitions
5. Rest between sets

Question 9

What is the ideal number of exercises in a plyometrics session?

Answer 9

4 - can do two upper body and 2 lower body

Question 10

What is the intenisty for any plyometrics session

Answer 10

10 RPE

Question 11

What is the ideal number of sets and reps for a plyometric session?

Answer 11

6 reps and 3 sets

Question 12

What is the rest between sest for a plyometrics session?

Answer 12

3 minutes

Question 13

Give an example of an ideal plyometrics session training muscular power for an athlete

Answer 13

Exercises: Box jumps, Clap push-ups, Depth Jumps, Medicine ball slam
Intensity: 10RPE
Sets: 3
Repetitions: 6
Rest between sets: 3 minuts