Plyometrics
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Plyometric training comes in many forms including the explosive strength and power movements for throws, jumps, upper body, and lower body. Plyometrics are exercises that use quick explosive responses for muscle contractions. These actions produce the most work in the least time for maximal power. Plyometrics are also known through their close attachment to the stretch-shortening cycle (SSC) muscle actions (Stone et al., 2007). The SSC is an eccentric muscle action, immediately followed by a concentric action, which also includes the amortization phase between these two actions (Stone et al., 2007). Power endurance actions are set exercises to work-out as many repetitions, in a set period of time, as possible. Power exercises are used so that the athlete is trained to transmit force and power from the ground up through the kinetic chain and is a primary prerequisite for the development of neuromuscular synergy, stabilization, kinesthesis and proprioception carrying over to specific baseball movements such as pitching and hitting (Stone et al., 2007).
Strength Power Endurance - Plyometic Training (Stone et al., 2007)
Extensive interval (low - moderate - intensities)
Strength Power Endurance - Plyometic Training (Stone et al., 2007)
Extensive interval (low - moderate - intensities)
- Relative intensity: 30-65% of 1 RM- Lighter loads to emphasize power and heavier for strength.
- Action speed: brisk and continuous.
- Repetition volume: 8-20 reps/set.
- Set volume: 3-5 per exercise.
- Session rest rate: < 3 min recovery between sets.
- Relative intensity: 40-60% of 1 RM.
- Action speed: explosive
- Volume: 3-6 sets per exercise; 20-45 s duration per set (no rep count required).
- Session rest rate: 1-3 minutes recovery between sets.
Plyometrics-Ply Training Videos
Exercises
Depth Jumps Platform Staircase Depth Jumps Drop Jump Platform Squat Jumps Platform Box Jumps Hurdle Jumps Box Lateral Jumps Weighted Ropes Wave Weighted Ropes Alt. Weighted Rope Jumps/Slams Kettle Bell 1 Arm Swing Kettle Bell Alternating Swing Catch Kettle Bell 2 Arm Swing Kettle Bell 2 Arm Swing Catch Depth Push Ups 1 Arm Plyo Med Ball Push Up Partner Sit-Up Throw 8lb Med Ball Med Ball 5-8lb 1 Arm Partner Throw Med Ball 10lb Front Chop Aided 1 Arm Pull-Up Alternate |
Abbreviation
Depth-J-Plat Depth-Stair Drop-J-Plat Sq-J-Plat Box-J Hur-J Box-Lat-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-A-Med-Th Med-Chop 1-Arm-PU-Alt |