Provide an explanation of plyometric training for performance enhancement, including the goal of plyometrics, the mechanisms involved, and training variables to consider. Identify and properly explain how to perform one (1) upper-body and one (1) lower-body plyometric exercise.
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Introduction:
Plyometric training is a type of exercise that involves explosive movements that rely on the stretch-shortening cycle of muscles. The goal of plyometrics is to improve athletic performance by increasing power, speed, and agility. This is achieved through the use of high-intensity exercises that involve rapid muscle contractions and maximal effort.
Mechanisms Involved:
Plyometric training involves the use of eccentric muscle contractions, which are followed by a rapid concentric contraction. This process involves storing energy during the eccentric contraction and then releasing it forcefully during the concentric contraction. This rapid release of energy is what leads to an increase in power and speed.
Training Variables:
When designing a plyometric training program, there are several training variables to consider. These include the type of exercise, the intensity, volume, frequency, and recovery time. It is important to gradually increase the intensity and volume of the exercises to avoid overtraining and injury.
Upper-body Plyometric Exercise:
One upper-body plyometric exercise is the medicine ball slam. To perform this exercise, hold a medicine ball at chest height and then forcefully slam it onto the ground while fully extending your arms. Catch the ball on the rebound and repeat for several repetitions.
Lower-body Plyometric Exercise:
One lower-body plyometric exercise is the box jump. To perform this exercise, stand in front of a box or platform and then explosively jump onto the box while fully extending your legs. Step down and repeat for several repetitions.
Conclusion:
Plyometric training is an effective way to improve athletic performance by increasing power, speed, and agility. When designing a plyometric training program, it is important to consider the training variables and gradually increase the intensity and volume of the exercises. The medicine ball slam and box jump are just two examples of plyometric exercises that can be used to improve upper and lower body performance.