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Introduction to Exercise Science for Fitness Professionals: Variables of Plyometric Training

Introduction to Exercise Science for Fitness Professionals
Variables of Plyometric Training
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

68

Variables of Plyometric Training

Amanda Shelton

When developing a plyometric training program there are few key considerations to incorporate.

Program Variables

Safety should always be the #1 priority of any program, but with the explosive nature of plyometrics it becomes even more essential.

What makes a program or exercise safe?

  1. The individual is prepared through appropriate strength development prior to beginning a plyometric program. A based of strength will prepare the individual for the force development and form stabilization needs associated with the stretch-shortening cycle and movement patterns of plyometrics.
  2. The environment is appropriate for the individual’s skill level. This may include use of appropriate footwear or gear in association with the surface the activity it being performed on. For example, if using a grass surface cleated shoes would be more appropriate than flat shoes or if using a court, shoes built for jumping and change of direction would be more appropriate than cushioned or unstable shoes.
  3. The equipment being used is functional and not damaged or unsecured. Damaged or improper use of equipment can create and unsafe space for exercise that can lead to an increased risk of injury.
  4. The progression of the program is appropriate to the individual’s development. This may include developing plyometric activities that progress from single plane to multi-plane activities, changing the type of implement being used (i.e., taped lines, cones, hurdles, plyo boxes, etc.), or the amplitude of the movement (i.e., higher drop height, quicker movement transition, added weight, etc.)

Annotate

Next Chapter
Progressing a Plyometric Program
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Kinesiology, Nutrition, and Fitness

Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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