POWER

PLYOMETRICS

 

what is it?

Power is completing workouts which requires weight training using low repetitions with large weights. Completing this type of training allows a muscle/muscle group to develop its ability to contract at a maximum force in a minimal time.


Power is a skill related component of fitness. It is the ability to generate and use muscular strength quickly. Athletes who are stronger are able to produce more power when they are completing actions.
adams et al 2010

 

 

 

 

ways to train?

A training session which can be used to increase power is plyometrics. Plyometrics training involves quick, powerful contractions of the muscles after they have been stretched. Stretching the muscles allows a muscle to contract with greater force. This type of training is also known as jump training and is designed to increase muscle power and explosiveness.

 

 

 

 

 

how you do it?

 

drop jumping

 

 

 

 

depth jumps

 

 

 

 

hurdling

 

 

 

 

press ups and hand clap

 

 

 

 

jump squats

 

 

 

 

stand and jump

 

 

 

 

links to sport

Taking part in plyometric training enables a sports person to increase strength and power within certain areas of the body depending what workout takes place.


 For a football player to increase power within their legs...they would perform exercises such as drop jumping, depth jumps, hurdling and jumping squats.
This is because they all require the legs to work hard.

Completing these exercises would increase the strength and power within the muscle groups and would allow the footballer to perform stronger and sharper bursts of speed and movement within the game.

When the ball comes towards a player when they are both standing still, the player would be able to perform a quicker and sharper movement to move towards the ball after completing plyometric training on the legs. This will allow the player to win the ball. 

 



Also, when taking a shot, it requires the player to bend their knee which stretches the thigh muscle.
Then when kicking the ball, the muscle contracts which allows their foot to kick the ball. This movement requires the muscle to stretch and then rapidly shorten. When completing plyometric training, this is the movements within muscle group that takes place.

 

 

 

 

 

 

 

  

benifits

http://www.webmd.com/fitness-exercise/guide/plyometrics-exercise-workouts

The benifits of completing this form of training are:

• Completing these exercises allows improvements in leg strength, muscular power, acceleration, balance, overall agility and bone density.

• It is able to increase stamina levels for muscular endurance.

• Strength within the upper and lower body can be improved when completing this form of training.

• Calories are able to be burned when as it requires the whole body to work and activates most muscle groups.

 

 

 

disadvantages

 

The disadvantages of this form of training are:

 

• A disadvantage of completing this form of training is injuries can occur due to the repetitive movements of the body. This can cause stress to the joints.

• Equipment is needed in order to complete training exercises.

• A supervisor is needed to teach in order the exercise is completed properly otherwise injuries can occur.