Plylometrics is a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength and power.
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What does plyometric training improve?
This type of training improves dynamic strength and power, it also improves the speed at which muscles contract and therefore affects power.
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What sports benefit from plyometric training?
Any sports that involve sprinting, throwing and jumping, e.g. Rugby or Netball.
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Examples of plyometric training?
depth jumps, medicine ball throw, tuck/squat jumps.
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What is Specificity?
Training which is specific to you and your sport.
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What is progression?
Training which should get progressively harder over time.
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What is overload?
Fitness can only be improved by training more. You must work harder and 'overload'.
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What is reversibility?
If you take breaks or do not train enough you will lose your fitness. It is the oppersite of progression and overload.
This includes excercised that slowly increase your heart rateand gradually increase body temperature, e.g. Jogging+Skipping.
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What is mobility?
Exercises that take the joints through, e.g. aem swings+hip circles.
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What is stretching?
This includes the development, gradually increasing the difficultly of each stretch that include ballistic movements, where the body reamins still while stretching. E.g. opening and closing the gate+lunges.
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What are dynamic movements?
This invloves movements that show a change of change and direction, e.g. shuttle runs.
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What is skill rehersal?
This invovles practising or rehersing common movement patterns and skills that will be used in the activity, e.g. dribbling drills in football or passing drills in netball.
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Why should we warm up?
It prepares for the session to come, Decreaes the likelihood of muscle soreness, Adrenaline speeds up the heart to deliver more oxygen to the working muscles, Increases blood flow and oxygen.
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What are the key components to a cool down?
Low intensity excercises and stretching.
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What are low intensity excercises?
Exercises that gradually lower the pulse rate and heart rate and reduce the body's temperature, e.g. light running or jogging.
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What are stretches (warm down)
These include steady and static stretches, e.g. hamstring stretch
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Other cards in this set
Card 2
Front
What does plyometric training improve?
Back
This type of training improves dynamic strength and power, it also improves the speed at which muscles contract and therefore affects power.
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