Myer discusses how to increase an athletes overall performance by using plyometric exercises and the physical concepts upon which they are based. Muscular performance adaptations to shortterm plyometric training. Some examples include multiple vertical jumps while reaching an overhead object, squat jump. These are drills where involving repeated jumps and landing in the same place. For example, chu recommends the typical plyometric exercise program using a medicine ball should follow the concept of periodization with training occurring. From the shock method to plyometrics fred wilt popularised jump training used by eastern bloc coaches in the usa, pioneering the term plyometrics. Next, chu progresses to higher box jumps followed by a. Chu, gregory myer ebook product description strength and powerwhich provide the ability to move quickly with great forceare absolute necessities for. Studies show that plyometrics can improve your vertical, agility, sprint speed and endurance. Plyometrics, also known as jump training, are a group of exercises based on the principle of having muscles exert maximum force in as short a time as possible, with the intention of increasing both strength and power. Plyometrics evolved in the domain of track and field, but this splendid isolation did not endure.
He has been credited with bringing plyometric training to the attention of the athletic world through his application of theoretical knowledge into practical demonstrations. What is a good book on plyometrics and where can i get it. Plyometrics the shock method was created by yuri verkhoshansky in the late 1960s, early 1970s. As chu outlines in his book, plyometrics, establishing ageappropriate plyometric training guidelines for children and adolescents will not only reduce the risk of sportrelated injuries in young athletes but will also enhance their athletic performancethe same kind of impact the popular form of training has on more mature athletes. Sep, 2012 although the latter is typically associated with plyometric training for the mature athlete, common games and activities such as hopscotch, jumping rope and jumping jacks can also be characterized as plyometrics because every time the feet make contact with the ground the quadriceps are subjected to the stretchshortening cycle. A plyometric program should be implemented in an athletes offseason and preseason phases plyometric training can occur inseason, but should be of less volume than offseason or preseason lower level, less intense plyos should make up most of your offseason volume, while higher intensity plyos are. Fred wilt interpreted plyometrics as exercises that produce an overload of isometrictype. Donald chu is a leading authority on power training and conditioning. Jul 23, 2018 bound drill for general plyometric training, sprints, and jumps. Plyometric training for track and field indiana high school clinic 2008 larry judge, ph.
Plyometrics practical guidelines for plyometric intensity table 1. Speed development and plyometric training presentation 6 2006 nsca certification commission page 14 d. Plyometrics download free pdf and ebook by donald a. Pdf the effects of a 6week plyometric training program. Speed development and plyometric training presentation 6 2006 nsca certification commission page 4 3. All exercises except for the last are to be done in three sets of five. Jul 16, 2018 as a competitive decathlete, ive completed tons of plyometric workouts and exercises. How plyometrics will benefit the next generation of athletes. With this authoritative guide on plyometrics, you can, too.
Plyometric exercise has become an integral component of late phase rehabilitation as the patient nears return to activity. Chu in english published by human kinetics publishers. Since then, the shock method of plyometrics is still being practiced for improvement of athletic performance by what appears to be a relatively limited number of athletes. Strength and powerwhich provide the ability to move. Professional tennis player don chu is the number one authority on the training methods for plyometric exercise.
Jumping into plyometrics is an excellent book for coaches, athletes, and students who want to increase their knowledge of how to safely and effectively become faster and more explosive. In plyometrics pdf, donald chu and gregory myer present only the best sciencebased and tested drills, exercises, and programs to ensure optimal performance results for every athlete at any level in any sport. Aug 27, 20 this is the definitive guide for designing plyometric programmes. Nov 25, 20 4 moves that will help burn fat and tone your core. A lot of things most runners and coaches would consider core elements of a training program, like high mileage, short repeats for speed, or long runs arent supported by a solid body of science. Pdf plyometrics in rehabilitation learning objectives. They have moved from the mysterious to commonplace arenas of sport. Plyometrics can be thought of as exer cises that train the. Chu phds jumping into plyometrics second edition are double legs hops, standing long jump to lateral sprint, depth jump to bag, depth jump to pass and a 90second box drill. Chu has developed an extensive reputation in the field of sports rehabilitation and in the areas of fitness and conditioning. Strength and powerwhich provide the ability to move quickly with great forceare absolute necessities for todays athletes. Plyometrics books pdf identify components of a plyometric training program.
Elite sprinters show significantly less ground touchdown times than others 5. Design a safe and effective plyometric training program. In plyometrics, donald chu and gregory myer present only the best sciencebased and tested drills, exercises, and programs to ensure optimal performance results for every athlete at any level in any sport. Cscschuspeed development and plyometric trainingcomplete. Through my experience, ive learned that not all plyometric exercises are effective, or even safe. Chu has published six books, including jumping into plyometrics, now in its 2nd edition, written articles in referred journals and contributed chapters in many other books. The effects of a 6week plyometric training program on agility. Plyometrics download free pdf and ebook writer donald a. Best plyometrics exercises burn major calories with these heartpumping plyo exercises. He has been a conditioning consultant for the chicago bulls, golden state warriors, milwaukee bucks, detroit lions, and chicago white sox as well as for the united states tennis association and the 1996 u. His lectures on plyometrics and other topics in sports medicine have been heard throughout virtually every state and many foreign countries over the past decade.
Yuri verkhoshansky a former soviet sports scientist and coach, in the late 1960s and early 1970s. Discussion the present study was designed to elucidate the effects of 6week ply training on vertical jump performance and emg activities of vl, vm, and gas muscles in physically highly active students during cmj. It is not surprising that training exercises such as plyomet. Myer, phd human kinetics library of congress cataloginginpublication data chu. Plyometrics consists of a rapid stretching of a muscle eccentric phase immediately followed by a concentric or. Chu begins with a set of reactive warmup exercises on a 12 box that are designed to prepare an athlete for explosive plyometric training. Olympic synchronized swimming team, which took home the gold medal. Exercise categories for a number of plyometric drills jumps in place. Plyometrices are the icing on the cake, they are the ingredients which will dramatically increase your speed and power. The most significant aspect of plyometrics is how quickly the action is executed, usually in 0.
Effects of 6week plyometric training on vertical jump. Buy a cheap copy of jumping into plyometrics book by donald a. Chus most popular book is jumping into plyometrics. Readers will discover how to improve quickness, speed, and. Five plyometric exercises pulled out exclusively for football in donald a.
Indepth look at plyometric and jumptraining exercises specific to olympic weightlifting, and how to program them correctly into you workouts. There is not a book on the market that is more comprehensive or uptodate with the current research than jumping into plyometrics. Written for the american college of sports medicine by avery d. Youll also find the latest research, application, and recommendations for the. Jumping jacks squats squat jacks squat jack jumps more info at. Wilt was a member of the 1948 and 1952 ol mpic teams and famo s fo his legenda indoo milethe 1948 and 1952 olympic teams, and famous for his legendary indoor mile. A read is counted each time someone views a publication summary such as the title, abstract, and list of authors, clicks on a figure, or views or downloads the fulltext.
Featured in performance cycling conditionings newsletter. Among the numerous types of available exercises, plyometrics assist in the development of power, a foundation from which the athlete can refine the skills of their sport. Nov 20, 2014 usually, training techniques in distance running are ahead of the science. When creating a plyometric workout, its important to keep in mind that plyometric exercises can be very effective, but they can also become dangerous, especially when stacked together with fatigue. Rapid stretch of an activated muscle lengthening contraction, eccentric contraction 2. So, heres a scientific plyometric training program. Plyometrics can be thought of as exer cises that train the fast. Female athletes demonstrate a significant weakness in the hamstrings as compared to their male counterparts 4. Exercises like hopping, skipping, jumping, bounding, depth jumps and medicine ball throws are common plyometrics that should be blended into the training plan. Plyometrics in sports injury rehabilitation and training donald a. Rather than a simple list of 100 exercises, id like to see more information on diagnostics how do you identify issues, particular weaknesses, etc and how do the exercises work together to address them. Elite players, coaches, and trainers rely on plyometrics to improve quickness, speed, jumping ability, footwork, body control, balance, and overall performance. Shortening contraction concentric contraction to produce the functional force outcome plyometric training 3 what are plyometrics. Workout pdf stair 1 workout pdf stair 2 workout pdf box line jump workouts pdf slide board workout pdf.
The eccentric phase involves varying degrees of muscle lengthening and is sometimes referred to as preload or prestretch. Plyometric training and speed training should not be considered ends in themselves, but as parts of an overall program in addition to resistance. Jumping into plyometrics shows how to develop a safe plyometric training programme for any sport. Jan 01, 1992 a good starting point for plyometrics, but by no means comprehensive. The reason is that plyometrics offers athletes at all levels a proven, straightforward way to enhance their athletic abilities and to get an edge on the competition. In 1992, donald chu s jumping into plyometrics created a sensation in the coaching world.
1511 222 1215 1240 841 164 1210 684 747 1396 448 730 1539 1083 89 1038 55 399 1272 1105 1364 877 1574 144 732 1570 350 1350 901 1046 1281 369 70 89 887 1486