The amortization component is a time of dynamic stabilization during which the muscle transitions from overcoming the acceleration of gravity and loading the energy to releasing it. When basketball players bend their knees and lower their arms before a rebound shot or when a baseball player pulls his arm back before a throw to first base are both examples of the eccentric component. The eccentric phase can be referred to as deceleration, absorption, loading, yielding, or the cocking phase (2-8). ECCENTRIC COMPONENTĭuring the eccentric component, the muscle is pre-stretched, storing potential energy in its elastic elements (2-7). These three components make up a stretch-shortening cycle. Plyometric exercises have three distinct components: an eccentric, an amortization, and a concentric phase that releases the explosive force. THE 3 COMPONENTS OF PLYOMETRIC PATTERNS: The Stretch-Shortening Cycle Unilateral and gravity accelerated patterns such as bounding, hops, depth jumps, and combination jumps demand a solid foundation of stability, motor control, coordinated patterning, eccentric strength, joint integrity, flexibility, and technical proficiency to avoid injury. However, like most training protocols, it must be introduced, coached, and progressed systematically to avoid injuries. Plyometric training can add a fun and challenging component to training programs.
Plyometrics is built upon various scientific principles (stretch-shortening cycle, optimizing sarcomere length, and stretch reflexes) that can help individuals tremendously boost their power output (2, 3). To clarify, it is a misnomer as its primary focus is strength enhancement and development and traditionally does the bulk of training with heavy, slow lifts. Further, the movement patterns categorized in the NASM OPT Model's Phase 1 would better be classified as power patterns and not plyometric since they all involve a long pause (isometric) between the eccentric and concentric phases.īy contrast, Power Lifting is a sport and often confused with power/explosive training.
However, as some traditionally use plyometric training to define a specific movement pattern in which three distinct phases of movement occur rapidly, not all power training is plyometric training (though all plyometric training is considered power training). Plyometric training is often interchangeable with power training. (1, 2) You accomplish this through any movement utilizing the Stretch-Shortening Cycle (SSC). Plyometric training is a quick, powerful movement involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction. This content aligns with chapter 8 of the NASM Sports Performance Course. By incorporating plyometric exercises into training programs, you can harness the speed and force of movement for improved performance and daily activities. What about clients seeking to improve general fitness? Power is essential for all three groups. Are there any athletes that would not want to improve their ability to generate power? Or who want to increase their explosive strength? Power is the ability to produce large amounts of force quickly.
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