Plyometric & Static Training
Physical Education: AQA GCSE, topic 4.1.3
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.
Test yourself on Plyometric & Static Training
Which of these is not a form of plyometric training?
Plyometric Training
How does static stretching affect joints?