Plyometrics has proven to be an effective ergogenic aid for athletes. Plyometric training are exercises involving constant rapid stretching and contracting of muscles, where muscles use maximum force in short breaks of time, with the goal of increasing power (speed-strength). Although it has been studied comprehensively, many questions still remain about how plyometric training works, how one might benefit from the training and whether plyometrics is the best type of training for athletic ability and performance. Over the last couple of years, a number of studies have been presented that help answer some of these questions. Plyometrics has shown significant improvement for athletic ability and performance. Many athletes do plyometric training …show more content…
This is to improve muscular power as well with athletic performance to achieve maximal results and satisfaction for greater advantages in the same session/facility. Studies say that complex training has a critical ergogenic effect on the upper body and also improves jumping performance. These exercises require more rest (3-4 minutes) because of the heavy weight lifting as well with quick movement all in one. This type of training is best used for conditioning training. A similar study showed the comparison of maximal power training vs. weight and plyometric training. From the max power group doing weighted jump squats and bench press throws that are performed at their max, to the combined group doing weight training with squats and bench pressing with plyometric medicine ball throws and depth jumps. Results showed that both had an equal effect on improving sport performance in a short period of time in male student athletes who have not previously performed resistance training before. There was a plyometric program with the purpose of comparing land vs. aquatic plyometric training on vertical jump height, isokinetic quadriceps and hamstring strength and balance. Results revealed that the eight-week plyometric training program produced a greater effect in the aquatic group when compared to the land group. It was proven that …show more content…
In just six weeks, you could improve your agility drastically. In an experiment 2 groups (plyometric training and non-plyometric training) contributed in two agility tests which were called the Illinois Agility Test and T-Test. A force plate test for reaction times on ground both pre and post testing was used as well. These tests are designed for quick movements and speed with control by going in many directions. Plyometric training was better in the tests because of better motor recruitment or neural adaptations. This being said, it is useful for athletes who require fast movements while performing their sport. Now for improving jumping and using time for recovery, which many track, soccer and basketball athletes benefit from, could be improved significantly in a short period of time. There was a study that tested a month recovery period of none plyometric training on jump performance and anaerobic power in 2 groups (4 weeks and 7 weeks). This study focused more on the importance of a recovery period followed by a plyometrics program. Neither group displayed an improvement directly after the training, in fact the 4-week group decreased in performance. This was due to overtraining; there was more work was done in less time with the 4-week training group. When training, it is important to match the training duration and training recovery which will assist you for top performance. Both groups
The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.
Fahey, Thomas D., EdD. Specialist in Sports Conditioning Workbook and Study Guide. California: International Sports Sciences Association, 2007. Print
As stated in the second paragraph, our genes determine both our baseline athletic ability and also our rate of improvement. According to the New York Times, “After months of identical training, some exercisers make almost no fitness gains, while others increase their aerobic capacities by 50 percent or more” (Aschwanden). Some people may argue that although our baseline abilities may be different, training will help us all improve our athleticism. However, although this is the case, there is much more to be considered. Although training will improve one’s athletic abilities, we cannot control the speed at which we improve compared to others, the amount of effort needed to achieve the same results as well as the ceiling in which we can no longer improve.
In Kemmler, W., & von Stengel, S. (2013) study it has shown that with exercise frequency of more than two sessions per week at relatively high intensity has to be applied to gain an impact on the musculoskeletal aspect of the body. Even in the very old population there is increase in muscle mass, strength and functional capacity of following resistance training (Leenders et al., 2013).
Hypothesis for Wingate Cycle Test: The subject that is anaerobically trained should have a higher peak power compared to the subject that is aerobically trained; however, the subject that is aerobically trained should have a lower fatigue index compared to the anaerobically trained subject. Hypothesis for vertical jump test and 50-meter sprint: Males will have a higher absolute power and a higher relative power compared to females in both the vertical jump test and the 50-meter sprint. Based on the data that was collected for both males and females regarding absolute and relative power, there are many conclusions that can be drawn from observing anaerobic power and how it relates to gender. In the lab, data was collected from the vertical
Six Week Personal Exercise Program My weakest sport is Football. My weakest areas are strength, fitness and speed. The skill related fitness required in Football is Agility, Power, Co-ordination, Balance, Speed, Cardiovascular fitness and Muscular endurance. Agility is needed to dribble past an opponent; Power is needed to withstand pressure from an opponent and to shoot with strength; Co-ordination is needed to be able to have the ball under your control; Balance is needed to be able to stay on your feet even when tackled; Speed is needed to move fast into spaces and towards the ball; Cardiovascular fitness is needed to play a whole match without being too tired during the match and Muscular endurance is needed so the muscles can last a whole match with getting too tight. To improve my weaknesses in Football, I will use circuit training doing the following activities: · Bench walk · Bench jump · Triceps dip · Press-ups · Step-ups · Shuttle run I will be using the principle of Progression to make sure my weaknesses improve as much as possible and as quickly as possible.
Relevance of the type of exercise. Does what I'm doing help me to become a better football player? The Skill circuit will help me to become a better player, but the six-week training programme is a fitness circuit not a skill circuit, so obviously my fitness level will improve, and I can prove that using tests, there are very few ways to prove I'm a better football player except if I play and someone or some people analyse me. Specific...
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
This workout will assist with people’s everyday life by augmenting muscular endurance. An elevated muscular endurance will be less prone to muscle strains and tears because of the resistance they have developed, extended workout times, and a better stamina from the repetitions of lifting weights (“Benefits of Muscular Endurance”). Everyday life will be eased as it is easier to lift heavy items; the exercise overloads your muscles which challenges them so that they must adapt and therefore get stronger to meet the challenge of lifting those more hefty items. "To make a muscle grow, you must force it to go beyond its capabilities. The most potent way to apply that force is to train to failure. Training to failure means...the muscles are forced to grow stronger and bigger," says Nasser El Sonbaty who has body built for many years. With this easier way of doing things, people can get daily chores and activities done more quickly and efficiently which will also decrease stress levels tha...
Strength training is a common part of the treatment care plan for most of orthopedic type injury1. Even healthy people and competitive athletes undergo some strengthen programs in order to improve their sport performance. Never the less, people who are inactive may get muscle weakness that can affect their ability to perform activities of daily living. Strengthen exercise is the best physical cure for muscle weakness 2. Health indicators such as body composition, cardiovascular fitness, blood lipid profiles, bone mineral density, and mental health are proven to be affected by strength training3–6. Apparently, strength is an important factor in improving individual life; whether an individual is recovering from an injury or trying to improve
Plyometric is including of a rapid stretching of one muscle (eccentric action) immediately is followed by a concentric or shortening action of the same muscle and connective tissue (Baechle and Earle, 2000). Plyometric drills are usually i...
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
Shape your body by cutting fat and sculpting muscle. Enhance your performance by increasing strength and cardiovascular endurance. The physical training process has been deconstructed, examined, and reconstructed. Needless complexity has been simplified or removed. The resulting system is balanced, thorough, and efficient. Whether you are a complete novice, skilled intermediate, or seasoned expert: Consider this system to be an issued challenge. Take on this challenge. Use the programs. See the results. Feel the results. Achieve your ultimate potential.
Dexterity: The ability to use your hands will allow you to perform manual therapy on your patients.
First, sports can help students improve their body coordination. For example, when students play football, the multiple moves such as control the ball, change direction and kick the ball to other players, which are completed with different way and quickness will improve their body flexibility. When players either hit the ball or get a ball from other players, it will improve their Hand-eye coordination (Health, 2015). By improving their body coordination, they will move smoothly and quickly especially when they are controlling a ball. This will be an advantage in a match. Second, sports can help students build muscle strength. For instance, when students play football, all the movements help the body to build strength. Upper body strength uses to screen the ball, keep out the rival and conduct to overall strength and explosiveness while lower body strength uses to hit the ball, take on the ball, rotate the ball, change direction and also build the basis for quickness (Health, 2015). This shows that the whole body can build strength. Indeed, doing sports will help in having a good body flexibility and body