Stretch Shortening Cycle
Pre-stretch/ loading phase, where potential energy is stored.
Stores Energy during loading (Eccentric) phase, which is then released during the concentric phase.
Series Elastic Component (SEC)
The active part of the muscle, consisting of the actin and myosin filaments Within the muscle fibers. This generates force through cross bridge cycling, where actin and myosin slide past each other during contraction.
Contractile Component
Increases sensitivity to stretch, leading to faster reflexive contractions.
Muscle Spindle Activation
Phase 3: what is it called and what is the goal?
Plyometric Power. Goal: Maximize speed and explosiveness, emphasizing minimal ground contact.
Brief isometric period between eccentric and concentric phases, critical for energy transfer.
Amortization Phase
Contributes to muscle stability and elasticity.
This includes the connective tissue structures within the muscle, such as the endomysium, perimysium, and epimysium, which surround the muscle fibers and bundles.
Parallel Elastic Fibers
Increases force tolerance by raising the inhibition of threshold.
GTO Desensitization
Phase 1: What is it called and what is the goal?
Plyometric Stabilization. Goal: Establish optimal landing mechanics, alignment, and postural control.
Explosive release of stored energy to create max force output.
Concentric phase
Primary force generator, augmented by stored elastic energy
Contractile component (CC)
This primarily consists of the tendons and other connective tissues that connect muscle to bone. The tendons are positioned in series with the contractile elements of the muscle.
Series elastic component (SEC)
Improved NM efficiency through rapid recruitment, rate coding, and synchronization.
Enhanced Motor Unit Recruitment
Phase 2: What is it called and what is the goal?
Plyometric Strength. Goal: Develop Eccentric strength, dynamic stabilization, and rate of force Production.
What type of stabilization is needed for all human movement that is fast paced and dynamic? Without this we are not going to be able to efficiently move.
Core/ Neuromuscular Stabilization
Reducing this improves performance by retaining stored potential energy.
Electromechanical Delay (EMD)
Provides passive resistance to stretch and stabilizes the muscle. When the muscle lengthens it contributes to the overall stiffness and helps prevent over-stretching.
Parallel Elastic Fibers
What is the approximate % of an athletes total motor units involved in plyometrics
~75% range and up.
What are the intensity variables based on? (3 things)
1. Speed
2. Height
3. Resistance (i.e. BW vs. weighted vest)
Minimize. The quicker that you can go from eccentric to concentric, the more explosive you will be. A rapid transition from eccentric to concentric maximizes stored energy conversion.
Enhanced energy efficiency and concentric force from rapid transition though the SSC
Impact on force production
Allows for a rapid release of stored energy when the muscle quickly transitions from an eccentric to concentric phase, contributing to an increase in overall force output.
Series Elastic Component
How many hours do you need between sessions for NM recovery and adaptation?
48 hours
How do you dose volume? And what are the dosages?
Monitor Foot contacts per session for intensity.
-High intensity = 200 contacts
- Moderate intensity = 400 contacts