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Introduction

1. What is ‘plyometrics’?

2. What is the theory behind ‘plyometrics’?

3. What is the history of plyometrics?

4. What are some of the common terms in ‘plyometrics’?

5. What factors affect the stretch-shortening cycle?

i. The rate of the eccentric contraction.

ii. The length of the delay between the

eccentric and concentric contractions (coupling time).

iii. The rate of the concentric contraction.

iv. The external load.

What factors influence the stretch-shortening

cycle of the athlete?

i. Fibre type.

ii. Strength.

iii. Movement background.

iv. Age.

v. Sex.

7. Placing plyometrics in perspective.

8. Introducing the stretch-shortening cycle

continuum.

9. Specificity in plyometric training.

i. Joint involvement and direction of

movement.

ii. Ground contact/coupling time.

iii. Surface type.

iv. Unilateral versus bilateral reactive strength.

v. Contribution of arm and countermovement .

10. The use of plyometric training in speed,strength, and endurance training.

i. Speed training

ii. Strength training

iii. Endurance training

11. Factors influencing the inclusion of stretch-shortening cycle exercises in the training plan.

i. The individual athletes' ability to perform them safely and effectively.

ii. The use of the most efficient methods.

iii. The recognition of factors contributing to high level success.

iv. The need for prevention of chronic or

traumatic sport-specific injuries.

v. The need to reflect the stretch-shortening cycle demands of the specific sport and sporting actions.

vi. The application of the principle of individualisation over-riding the principle of specificity.

12. Program design decisions.

i. How much plyometric training should be done?

The role of the SSC in the specific sport.

The role of the SSC in the specific position/event within the sport.

The extent to which the SSC is trained in the specific sports training.

The training age of the athlete.

Individual considerations eg. fibre type, bodyweight, injury history.

Lower body versus upper body.

ii. What type of plyometric training should be performed?

iii. How does one select loads in plyometric training?

The research influence.

The use of force platforms.

The optimal depth jump height.

The heel off the ground method.

The observational method.

iv. At what stage of the multi-year plan should plyometrics be implemented?

v. At what stage of the annual plan should plyometrics be implemented?

vi. How many weeks (microcycles) should plyometric training be used continually for?

vii. How many times per week should plyometric training be performed?

viii. How many times should given exercises be performed within a training session?

ix. Should other strength training be conducted in the same micro-cycles as the plyometric training.

x. Reps, sets and rest periods.

xi. The integration of SSC training and other types of training.

xii. The integration of neural training and other training.

Sequencing SSC training within the training week (or microcycle).

Sequencing SSC training within the training unit (or lesson).

Sequencing SSC training with a double day training plan.

Integration of SSC training with other training types.

References