Implementing a Mechanical Model for Plyometric Progressions
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The document discusses a mechanical model for plyometric progressions, challenging traditional beliefs about jumping mechanics and impact forces. It emphasizes the importance of vertical and horizontal velocities, landing conditions, and loading patterns to enhance performance and reduce injury risk. Key factors in plyometrics, such as height, movement dynamics, and loading types, are analyzed to inform training progressions.
Implementing a Mechanical Model for Plyometric Progressions
- 1. IMPLEMENTING A MECHANICAL MODEL FOR PLYOMETRIC PROGRESSIONS Mike Young, PhD mikeyoungphd mikeyoung
- 3. What if I told you that everything you’ve ever learned about plyometric progressions is wrong
- 15. I didn’t have a force platform and did just fine thank you
- 18. What was the vertical velocity?
- 20. The difference between Apex and Landing determines Vertical Velocity
- 22. Relative to your highest point, was your landing point…. Lower? —-> MORE mechanical load!! Higher? —-> Less mechanical load The Same? —-> Moderate mechanical load
- 23. Falling from a higher height increases vertical velocity at impact In most cases, the difference between the highest and lowest point
- 28. Did they fall a great distance?
- 29. Did they fall a great distance? What was the horizontal velocity?
- 30. Any Forward, Backward or Lateral Movement?
- 34. Did they fall a great distance? What was there horizontal velocity?
- 35. Did they fall a great distance? How fast were they moving?
- 36. Did they fall a great distance? How fast were they moving? How was the collision?
- 44. STIFFNESS minimal amortization. short contact.
- 46. Did they fall a great distance? How fast were they moving? Compliant or jarring?
- 47. Did they fall a great distance? How fast were they moving? Compliant or jarring? How was the load distributed?
- 49. Bilateral Loading with Temporal Offset (Skipping)
- 50. Bilateral Asymmetric Loading (Split / Lunge Jumps)
- 51. Bilateral Loading (Double Leg Jumps)
- 52. Unilateral (Bounding / Single Leg Hopping)
- 54. Each LE Limb = ~17% Total BW Lower Leg & Foot = ~6% Total BW Bodyweight Squat = ~88% BW Load on each Leg = ~44% BW Single Leg Squat = ~94% BW Load on Leg = ~94% BW
- 56. Impact Force is approximately double and eccentric GRF is approximately 30-50% higher
- 57. Single leg depth jumps are approximately half the height as their double leg equivalents
- 58. Bilateral Unilateral Unilateral Plyometric Loading can be MORE THAN 200% of the load of Bilateral Equivalents
- 60. Did they fall a great distance? How fast were they moving? Compliant or jarring? BL Temporal Offset, BL Asymmetric, BL Symmetric, Unilateral?
- 61. Low Mechanical Load High Mechanical Load Low Medium High Heigh t None Slight Fast Speed Soft Firm Stiff Rigidi ty Bilateral (Temporal Offset) Bilateral (Asymmetric) Bilateral (Symmetric) Unilateral Landi ng
- 62. Low Drop No Movement Soft Bilateral High Drop Fast Stiff Unilateral Low Mechanical Load High Mechanical Load
- 64. • Height: + • Movement: - • Collision: ++ • Loading: ++(BL) Answer: Low ML
- 65. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni)
- 66. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni)
- 67. • Height: ++ • Movement: ++ • Collision: ++ • Loading: +++(Uni) Answer: Moderate ML
- 68. • Height: +++ • Movement: + • Collision: +++ • Loading: ++ (BL) Answer: High ML
- 69. • Height: - • Movement: - • Collision: - • Loading: ++ (BL) Answer: Low ML
- 70. • Height: +++ • Movement: ++ • Collision: + • Loading: + (BLT) Answer: Moderate ML
- 71. • Height: + • Movement: + • Collision: + • Loading: ++ (BL) Answer: Low ML
- 72. • Height: ++ • Movement: + • Collision: +++ • Loading: ++ (BL) Answer: Moderate ML
- 73. • Height: +++ • Movement: +++ • Collision: +++ • Loading: +++ (UL)
- 74. • Height: +++ • Movement: +++ • Collision: +++ • Loading: +++ (UL) Answer: High ML
- 79. Anyone can fall…. but can you land?
- 81. >Mass = >Load
- 82. What about external loading?
- 84. Qualities Phase 0 Phase 1 Phase 2 Phase 3 Landing Preparation Bilateral Landing Rehearsal Unilateral Landing Rehearsal Low Amplitude Bilateral Depth Drops High Amplitude Depth Drops & Single Leg Depth Drops Height Negative Neutral / Positive Maximum Max & Supramax Speed In Place Low Speed Moderate Speed Moderate & High Speed Rigidity Compliant Moderate Moderate Moderate & Stiff Landing Bilateral, Bilateral TO, Bilateral Asymetrical Bilateral, Bilateral TO, Bilateral Asymmetrical, Unilateral Bilateral & Unilateral Bilateral & Unilateral Surface Sand / Grass Grass / Turf Turf /Composite Composite
- 85. KNOW THE 4 QUESTIONS UNDERSTAND THE BASICS OF PROJECTILE MOTION & IMPACT CREATE A HIERARCHY BASED ON THE 4 QUESTIONS USE PLYOMETRIC HIERARCHY TO ESTABLISH YOUR ANNUAL, RTP AND LTAD PROGRESSIONS