Effects of Plyometric Trainings

Topics: Muscle, Muscle contraction, Exercise Pages: 6 (1802 words) Published: June 18, 2013
Plyometrics
ARTICLE 1 - http://www.jssm.org/vol5/n3/12/v5n3-12pdf.pdf
THE EFFECTS OF A 6-WEEK PLYOMETRIC TRAINING
ABSTRACT
The purpose of the study was to determine if six weeks of plyometric training can improve an athlete’s agility. Subjects were divided into two groups, a plyometric training and a control group. The plyometric training group performed in a six week plyometric training program and the control group did not perform any plyometric training techniques. All subjects participated in two agility tests: T-test and Illinois Agility Test, and a force plate test for ground reaction times both pre and post testing. Univariate ANCOVAs were conducted to analyze the change scores (post – pre) in the independent variables by group (training or control) with pre scores as covariates. The Univariate ANCOVA revealed a significant group effect F2,26 = 25.42, p=0.0000 for the T-test agility measure. For the Illinois Agility test, a significant group effect F2,26 = 27.24, p = 0.000 was also found. The plyometric training group had quicker posttest times compared to the control group for the agility tests. A significant group effect F2,26= 7.81, p = 0.002 was found for the Force Plate test. The plyometric training group reduced time on the ground on the posttest compared to the control group. The results of this study show that plyometric training can be an effective training technique to improve an athlete’s agility. INTRODUCTION

Plyometrics are training techniques used by athletes in all types of sports to increase strength and explosiveness. Plyometrics consists of a rapid stretching of a muscle (eccentric action) immediately followed by a concentric or shortening action of the same muscle and connective tissue. The stored elastic energy within the muscle is used to produce more force than can be provided by a concentric action. Researchers have shown that plyometric training, when used with a periodized strength-training program, can contribute to improvements in vertical jump performance, acceleration, leg strength, muscular power, increased joint awareness, and overall proprioception Plyometric drills usually involve stopping, starting, and changing directions in an explosive manner. These movements are components that canassist in developing agility Agility is the ability to maintain or control body position while quickly changing direction during a series of movement. Agility training is thought to be a re-enforcement of motor programming through neuromuscular conditioning and neural adaptation of muscle spindles, golgi-tendon organs, and joint proprioceptors. By enhancing balance and control of body positions during movement, agility theoretically should improve. SUMMARY - Plyometrics can best be described as “explosive-reactive” power training. A plyometric event involves powerful muscular contractions in response to a rapid stretching of the involved musculature. These powerful contractions are not a pure muscular event; they have an extremely high degree of central nervous system involvement.

I choose this article because it came from a creditable source, and contain insights from doctors. Therefore information must also be correct. This source also contains many facts and describes the science and mechanics of plyometrics in great detail.

ARTICLE 2 - http://exercise.about.com/cs/cardioworkouts/a/hardcorecardio.htm Plyometrics

The Basics of Plyometric Training
Plyometric training has long been a staple of athletes and exercisers to work on their explosive strength. It may sound strange, but one way to enhance power is to increase the stretch reflex in your legs. This is what happens with repetitive jumping (one of the hallmarks of plyometric training): Each time you land from a jump, your quads stretch and then contract for...

Cited: http://ezinearticles.com/?The-Benefits-of-Plyometrics&id=3978318
http://www.ideafit.com/answers/what-are-the-benefits-of-plyometrics
http://adventure.howstuffworks.com/outdoor-activities/running/training/plyometrics2.htm
http://www.bodybuilding.com/fun/wotw27.htm
http://exercise.about.com/cs/cardioworkouts/a/hardcorecardio.htm
http://www.jssm.org/vol5/n3/12/v5n3-12pdf.pdf
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