Plyometric, Speed, and Agility Training
Plyometric, Speed, and Agility Training KH 2520
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This 10 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 18 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
PLYOMETRIC, SPEED, AND AGILITY TRAINING KH 2520 PLYOMETRIC TRAINING A form of explosive exercise that targets power development Encompass the stretch-shorteningcycle (SSC) Lengthening of skeletal muscles under loading enables a more forceful CON Typically done to increase athletic performance Most effectivewhen combined with RT Safety Considerations Safe for all if proper supervision is given WHAT TO CONSIDER WHEN DOING PLYOMETRICS Age Injuries History Weight Fitness level Experience Weekly training WHAT EXERCISES FOR PLYOMETRIC TRAINING? Jumps-in-place Standingjumps Multiple hops/jumps Bounding Box drills Depth jumps Throws SAFETY PREREQUISITES Plyometric pre-requisites Exercise Requirements Beginner double-leg jumps Balance on 2 legs for 30 sec Beginner single-leg jumps Balance on 1 leg for 30 sec Moderate double-leg jumps Balance on 2 legs in ¼ squat position for 30 sec Moderate single-leg jumps Balance on 1 legs in ¼ squat position for 30 sec Advanced double-leg jumps Balance on 2 legs in ½ squat position for 30 sec Advanced single-leg jumps Balance on 2 legs in ½ squat position for 30 sec HOW MUCH? Volume – number of repetitionsperformed during a training session Plyometric volume per body part per workout Exercise Volume (reps) Beginner (< 2 mo) 80-100 Intermediate (2-6 mo) 100-120 Advanced (> 6 mo) 120-140 Research shows vertical jump increases after only 4 wk of training SPEED & AGILITY Again, another essential component for athleticperformance Speed is the change in distanceover time Agility compromisesthe ability to move rapidly while changing direction in response to a stimulus WAYS TO INCREASE SPEED & AGILITY Form Drills: used to improve technique; typically a dynamic warm- up Linear Sprints:sprints of various lengths Short = 10-20 yds Moderate40-60 yds Long = > 60 yds Resisted sprint training: Parachutes, tubing, sleds, weighted vests, stairs, or hill running Programmed agility drills: prepared, aware of patterns Reactive: based on cues Quickness Agility drills: designed to produce fast movements and quick feet Ladder drills, pop-up drills, etc
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