Mel Siff talks about the novel Plyometrics
Drop-jumps and various standing exercises are so widely used as a means of
Forgot plyometric training, we often seem to be that it is conventionally
done in many other ways with swing of the children we
All they had to play in public parks. In the latter, you assign only one
Swing in the vicinity of a wall, so you can swing at different heights and strike
Wall on its feet, with the rebound. For those of our
Textbook “Super Training” (SIFF & Verkhoshansky 1999), see cards for P275
this year.
This way, you do not have a lot of expensive “Plyo buy” boxes – all
What you need is a rope, wood and everything for your swing and hang out
You have a device very controlled plyometric training. With a little
Ingenuity, you can even hold a wooden wall on the one hand, the height allows
They push with his hands. ( “Super Training” for P275
Diagrams. )
Of course you can, these devices become more complex and technical,
Whether you can perform detailed biomechanical measures with them. For
those are our textbooks have “super training” on page 219, you’ll see a
Diagram of a specific plyometric bench that my students major in engineering
built at the University of Witwatersrand (South Africa) in 1992.
The same students also built swings various upper and lower body with
Year load cell or force plates to measure forces exerted during
Effects.
Recently, I came to the following article that research
least the same type of work that had my engineers. I think
many of you, you will find the results interesting.
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Fowler NE, Lee A & T Reilly Changes in size following plyometric
Drop-jump and pendulum exercises. Ergonomics 1997 Dec, 40 (12) :1279-86
The objective of this study was to compare changes in stature by comparison
Power plyometric exercises using drop-jumps and a pendulum.
Eight male participants aged 21 7 + / – 1 8 years experience of plyometric
Education have given their consent to act as subjects. Participants
undertook two exercise programs and a test of 15 min was in random order.
The exercises brought the power of 50 drop jumps from a height of 0 28
m or 50 pendulum rebounds () wall.
Participants were asked to perform a jump or bounce up with a
Style rebound. The major measures were taken after a period of 20 minutes
Standing (pre-exercise), 2-min after exercise (post exercise) and after
Standing 20-min recovery) (Recovery. Back pain and muscle pain were
assessed with a visual analogue scale, with each of both above and also
24 hours and 36 hours after the test. The maximum torque in isokinetic knee
Extension 1 04 rad / sec was measured immediately before and after
Training sessions to assess the degree of muscle fatigue.
Floor / wall reaction force data were recorded with a Kistler platform
mounted in the floor for drop-jumps and vertically on the wall rebound
Pendulum exercises. Drop-jumps resulted in the greatest change in size
(-2. 71 mm), compared to pendulum exercises (-1. 77 mm) and standing (-0. 39mm).
Both exercise regimens led to a significant decrease in size when
compared to steady state. Drop-jumps in a row, significantly
more impact forces peak (p
3. 2 2. X body weight, pendulum = 6) x body weight.
The two exercise conditions both invoked a low degree of muscle soreness
but there was no significant difference between the two. Both
Scheme leads to a non-significant decrease of maximum torque, indicating a
similar degree of muscle fatigue. Based on the lower and lower in height
The peak loads can be assumed that pendulum exercises pose a lower injury
Possible jumps to the lower back that drop from a height of 28 cm made.
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*** What does this mean for the coach? Well, first of all emphasized that
It is a very real place for the use of plyometric SWING as a safe and
effective form of dynamite. Secondly, it shows that
* Possibility of injury is greater, jumps to drop because of the greater
Effects on the forces exerted on the body.
It should be noted that the body can adjust these fees,
But this potential for injury is a good reason for the drop jumps should be
carefully and intelligently is necessary, especially for beginners, including
Musculoskeletal system is not sufficiently tailored to the impulsive load.
Regarding experience, it was also important to note that when 50
The rehearsals are done, then it is important that it be done to limit
The quantities of a few repetitions at a time, not as a kind of endurance
exercise. In the United States, many coaches tend to demand too much plyometric
Repetitions at a time. More is not necessarily better. In the case of
plyometrics, quality is far more important than quantity.
Filed Under: Health and Ill
