Taking a Look at Plyometric Training

The relationship between the principles of training and physiological adaptations has a significant impact on performance. Many factors need to be addressed in a training program to make it a successful one for a particular athlete and thus improve their performance.

The purpose of this experiment was to be able to test different intensities of warm-up conditions changes in the heart rate, skin temperature, electromyogram (EMG), and the contraction of the bicep brachii. Testing three different intensity conditions to determine which warm-up is more efficient on muscle conditioning. Bicep stretches, cardio, and aerobic stretching were the three different conditions because they focused on different muscles in the body. The warm-up that is able to efficiently deliver more oxygenated blood to the muscle is the most affective. Therefore, the predictions is that aerobic stretching will enhance muscle performance of the bicep brachii. This will happen because aerobic stretching is a high intensity warm-up that increases heart rate and cardiac output.

The definition of power training is training is most commonly used to develop a muscle group’s ability to contract at maximum force in the shortest amount of time possible (McArdle, Katch & Katch 2015). Weight training is defined as a system of conditioning involving lifting weights especially for strength and endurance (Merriam and Webster 2015). Power is important to acceleration as the runner’s feet are in contact with the floor for longer than if they were at full speed and so more power is needed to create movement and quickly (Mansfield athletics club 2012). Research, by Mohamed Souhaiel Chelly (2009), showed the effect of back squat and other forms of power training over a 2 months period (twice a week) on acceleration and other forms of explosive movements by football players. They found that in the first 5 meters in a 40m sprint the velocity of the players improved after using the power training techniques. This is specific to junior soccer players and so may not be specific to other sports or those of different athletic standards. In the book ‘strength and power in sport’, it is noted by the author (Latif Thomas 2010) that “The use of training methods involving, maximal and near maximal contractions, cause a remarkable increase in RFD accompanied by an

Power lifts uses the majority of large muscle groups to build muscle for strength and speed. The triple extension of a power clean is similar to many activities within soccer, such as running, jumping, and diving to block shots. The snatch and clean exercises are a beneficial to aid in mobility, increase powerful, build lean muscle mass, and even tax the cardiovascular system. Back squats build lower body strength, which helps improve speed. The soccer goalie must be able to have a powerful kick to move the ball to the other side of the field. The deadlift is an exercise for core strength and increase overall power. Bench pressing increases upper body strength, something that soccer goalies need in order to be able to throw the ball with their hands. The power clean is beneficial in athletics as it teaches an athlete’s muscles to react explosively, develops neuromuscular coordination, and improves reaction time. The stronger athletes were able to apply greater amounts of force to the ground, allowing them to sprint at greater velocities.

In sport, an understanding of biomechanical principles allows athletes and coaches to breakdown movement and learn the correct way to execute a skill (Singh Yadav, 2016, P 669-670).

All athletes regardless of age, gender, genetics or sport can benefit from effective training. It is important that the selected training improves the body’s ability to perform tasks associated with the chosen

Next, the plyometric session, which is every two weeks, will now be weekly and stay as is by using the agility ladder but also include box jump exercises. Plyometric training is vital as it is essential for increasing power by the muscles having to exert maximum power in short intervals (PlyoCity,

The study of the human body and its movements has been present for centuries. While there has almost always been an interest in the human body and its way of working, modern technology and scientific discoveries have greatly aided modern medicine and research of human anatomy and physiology. These days, the study of medicine is far more extensive than many people understand, and those who want to pursue a medical field have great amounts of work awaiting. Athletic Training as a profession in this day and age involves extensive schooling, training, and focus when on the job.

For example many people will show an improvement in strength from the first session to the second session. This improvement is due to CNS adaptation because there is no hypertrophic gain during this short period. Another example which proves the importance of CNS adaptations related to strength gains is that strength performance may increase by 30% while hypertrophic gains may only be 15%, thus half of the strength gains is attributable to CNS adaptations. Generally in the first few months of strength training CNS adaptations account for a larger percentage of the strength gain than hypertrophic adaptations. To illustrate the importance of CNS adaptations in the early part of training, it should be noted that electrical stimulation can increase the rate of strength gains. Hypertrophy is an important factor in improved strength performance. Strength training brings about an increase in the size and number of myofibrils. It is speculated that during and following a high intensity strength training session the neuroendocrine responses will bring about an increased amino acid uptake and will increase the rate of protein synthesis. Optimal hypertrophic gains require adequate recovery between workouts to permit the rate of protein synthesis to exceed the rate of protein degradation. It should also be noted that strength training also stimulates bone and

According to Sleeper, Kenyon, & Casey (2012), for gymnasts core training is very important. Gymnastics is a sport that engages the muscles of the entire upper and lower body. Along with training the rectus abdominis, transverse abdominis, and inner and outer obliques, strengthening the core involves the stabilization of the pelvis (mid body), the shoulder girdle (upper body), as well as the spine (upper-mid/lower body). Bodyweight exercises are the main type of training modality used by gymnasts to prepare for competitions (Behm, & Colado, 2012). Plyometrics are beneficial for gymnasts because these dynamic and explosive movements allow the athlete to increase strength and speed which are both necessary in order to

This website was developed by James Griffing, he has a master’s in Kinesiology and a bachelors in exercise science. With contributions from many professionals such as, Eric Serrano, Lon Kilgore, Brent Rushall, Bryan Helwig, Joel Seedman, Joshua Seedman, Eladio Valdez III, and Marv Fremerman.

Plyometrics are all about trying to produce the maximum force available in the quickest time possible. So they are not about overall strength or overall speed, but the best combination of the two. People talk about this in terms of "power".

Stretching, post exercise, is also a recovery technique used to combat the detrimental effects of exercise. According the study conducted by Beckett, Schneiker, Wallman, Dawson, and Guelfi (2009), a static stretching regimen of the lower extremity prime movers resulted in slower sprint times for test participants. Results also revealed that stretching had detrimental effects on the repeated sprint ability test. This study suggested that static stretching did not have a significant impact on athletic performance or post activity recovery. Participants who performed static stretching during their recovery period all recorded slower sprint and repeated sprint test times. Conversely, Ray, Lago-Peñas, Casáis, and Lago-Ballesteros (2012), studied the effects of stretching (passive recovery) twenty-four hours post exercise, on subsequent testing for professional soccer players. The researchers concluded that static stretching improved performance on counter movement jump test for participants, but had no effect on 20 meter sprint times and agility testing. This researchers suggested that the evidence found within this study is inconclusive, there is no definitive way to decide if stretching had a positive impact on athlete recovery. Stretching, although used by many practitioners and proven to aid in injury prevention does not seem to have a positive or negative affect on recovery from the studies

One reason strength and conditioning programs helps athletes is because it makes the athlete stronger and focuses on all muscle groups, so one does not over dominate the others. Strength and conditioning programs help athletes to become stronger and to help prevent them from getting hurt. The strength aspect of the program focuses on working all muscle groups. According to Walker, writer of Strength Training and Strength Exercise, he said, “The stronger muscles and tendons are they help hold the body in proper alignment and protect the bones and joints when moving or under impact” (Walker, 2015). The athlete will be able to perform better because when put into a unique position during their sporting event their body will be able to keep itself

“Plyometric training suggests that the demands of training should occur at speeds that will be encountered during functional activities so that the system learns just how rapidly force production will be required” (Clark pg. 8, 2015). For the diver to succeed in attaining height on the diving