4.1.3
Plyometric & Static Training
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Plyometric Training
Plyometric training is used to develop a performer's power (speed x strength).
Activities
- Activities include bouncing, hopping or jumping but can also include activities such as clap press ups. The idea is to use body weight and gravity to work the muscles.
- This produces an eccentric contraction (muscle lengthens) followed by a concentric contraction (muscle shortens).
Box jump
- For example, during a box jump, the performer jumps off the box.
- The quadriceps eccentrically contracts as the performer lands.
- This creates an ‘elastic energy’ in the muscles.
- This energy is released in the second jump as the performer jumps back onto the box.
Static Stretching
A static stretch is when a stretch is performed and the position is held (isometric contraction). This type of stretching increases the flexibility of a joint.
Stretching
- To perform correctly, a performer must stretch to their limit and hold the stretch (isometrically) for 30 seconds. It is important to use the correct technique and to avoid over-stretching.
Dancers and gymnasts
- This type of training is commonly used by dancers and gymnasts to increase flexibility.
Advantages of static stretching
- This is good for increasing flexibility. This means that it is useful for athletes who want to improve their range of motion at a joint.
- It is very easy to do and can be done anywhere at any time.
Disadvantages of static stretching
- It can take a long time to stretch the entire body.
- Some muscles are easier to stretch than others.
- Over-stretching leads to injury.
1Applied Anatomy & Physiology
1.1The Musculoskeletal System
1.2The Cardio-Respiratory System
1.2.1Pathway of Air1.2.2Blood Vessels1.2.3Blood Vessels 21.2.4Structure of the Heart1.2.5Cardiac Cycle1.2.6Measures of Heart Performance1.2.7The Mechanics of Breathing1.2.8The Mechanics of Breathing 21.2.9The Lungs1.2.10End of Topic Test - The Cardio-Respiratory System1.2.11Exam-Style Questions - Cardio-Respiratory System1.2.12Diagnostic Misconceptions - Pathway of Blood1.2.13Diagnostic Misconceptions - Cardiac Output
1.3Anaerobic & Aerobic Exercise
1.4Short-Term Effects of Exercise
2Movement Analysis
2.1Lever Systems
3Physical Training
3.1Health & Fitness
3.2The Components of Fitness
3.2.1The Components of Fitness3.2.2Sports & Fitness3.2.3Fitness Testing3.2.4Measuring Agility & Balance3.2.5Measuring Cardiovascular & Coordination3.2.6Measuring Endurance & Power3.2.7Measuring Reaction Time & Strength3.2.8Measuring Strength, Speed & Flexibility3.2.9End of Topic Test - The Components of Fitness3.2.10Exam-Style Questions - Fitness Tests
4The Principles of Training
4.1Principles of Training
5Using Data
5.1Types of Data
5.2Data Presentation & Analysis
6Sports Psychology
6.2Feedback & Preparation
7Socio-cultural Influences
7.1Engagement Patterns of Different Social Groups
7.2Commercialisation
7.3Ethical & Socio-cultural Issues
7.3.1Impact of Technology on Performers7.3.2Impact of Technology on Performers 27.3.3Impact of Technology on Sport7.3.4Impact of Technology on Sport 27.3.5Sporting Conduct & Banned Substances7.3.6Blood Doping7.3.7Drug Restrictions7.3.8Drug Restrictions 27.3.9Spectator Behaviour7.3.10End of Topic Test - Ethical Issues7.3.11Exam-Style Questions - Performance Enhancing Drugs7.3.12Diagnostic Misconceptions - Conduct in Sport
8Health & Fitness
8.1Overview of Health
8.2Sedentary Lifestyles
Jump to other topics
1Applied Anatomy & Physiology
1.1The Musculoskeletal System
1.2The Cardio-Respiratory System
1.2.1Pathway of Air1.2.2Blood Vessels1.2.3Blood Vessels 21.2.4Structure of the Heart1.2.5Cardiac Cycle1.2.6Measures of Heart Performance1.2.7The Mechanics of Breathing1.2.8The Mechanics of Breathing 21.2.9The Lungs1.2.10End of Topic Test - The Cardio-Respiratory System1.2.11Exam-Style Questions - Cardio-Respiratory System1.2.12Diagnostic Misconceptions - Pathway of Blood1.2.13Diagnostic Misconceptions - Cardiac Output
1.3Anaerobic & Aerobic Exercise
1.4Short-Term Effects of Exercise
2Movement Analysis
2.1Lever Systems
3Physical Training
3.1Health & Fitness
3.2The Components of Fitness
3.2.1The Components of Fitness3.2.2Sports & Fitness3.2.3Fitness Testing3.2.4Measuring Agility & Balance3.2.5Measuring Cardiovascular & Coordination3.2.6Measuring Endurance & Power3.2.7Measuring Reaction Time & Strength3.2.8Measuring Strength, Speed & Flexibility3.2.9End of Topic Test - The Components of Fitness3.2.10Exam-Style Questions - Fitness Tests
4The Principles of Training
4.1Principles of Training
5Using Data
5.1Types of Data
5.2Data Presentation & Analysis
6Sports Psychology
6.2Feedback & Preparation
7Socio-cultural Influences
7.1Engagement Patterns of Different Social Groups
7.2Commercialisation
7.3Ethical & Socio-cultural Issues
7.3.1Impact of Technology on Performers7.3.2Impact of Technology on Performers 27.3.3Impact of Technology on Sport7.3.4Impact of Technology on Sport 27.3.5Sporting Conduct & Banned Substances7.3.6Blood Doping7.3.7Drug Restrictions7.3.8Drug Restrictions 27.3.9Spectator Behaviour7.3.10End of Topic Test - Ethical Issues7.3.11Exam-Style Questions - Performance Enhancing Drugs7.3.12Diagnostic Misconceptions - Conduct in Sport
8Health & Fitness
8.1Overview of Health
8.2Sedentary Lifestyles
Practice questions on Plyometric & Static Training
Can you answer these? Test yourself with free interactive practice on Seneca — used by over 10 million students.
- 1Plyometric training:True / false
- 2Which of these is not a form of plyometric training?Multiple choice
- 3Plyometric TrainingPut in order
- 4How does static stretching affect joints?Multiple choice
- 5Disadvantages of static stretching:Fill in the list
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