Health and Fitness - Plyometrics
In this module you studied the following:
Plyometrics is an advanced training technique that should only be performed under the guidance of those with knowledge and experience with this type of training.
Premature plyometric training may cause injury because plyometrics place considerable stress on the body.
Plyometric training is very intense, highly specific, and if done improperly it may be injurious. It should not be routinely incorporated into training programs.
A plyometric movement can be broken down into three phases: the lengthening phase, the amortization phase and the take-off phase.
The amortization phase is the period of time from the beginning of the lengthening phase to the beginning of the take-off phase.
Plyometric training should never be undertaken if you have any leg, hip, arm or shoulder injury.
Several steps can be taken to ensure that plyometrics training is safe. These measures include using an appropriate surface such as grass, proper footwear, and equipment, and proper technique.
The overload principal is the basis for any training program whether it be cardiovascular training or the development of muscular strength, endurance, or power.
For plyometric training, the range is usually from one to three sessions per week, depending on the sport and season.
The volume for plyometric training is defined as the number of foot contacts or landings per session.
When designing a plyometric program, it is best to increase only one variable per session to reduce the likelihood of injury.
END of UNIT
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