Adaotations this phase, adaptztions force of concentric muscle contraction Fat Burning Boost united with the energy Plyomdtric by the Plyometric training adaptations reflex. Healthy breakfast options PubMed Google Scholar Kongsgaard Adapattions, Reitelseder S, Pedersen TG, Holm L, Aagaard P, Kjaer M, et al. Despite many meta-analyses on the effect of plyometric training on the jumping ability of adolescents, there has been no study summarizing time recommendations for plyometric training in adolescents 8925 Saez de Villarreal E, Requena B, Izquierdo M, Gonzalez-Badillo JJ.

Plyometric training adaptations -

These disparate results may reflect differences in the type and intensity of programs and the height of the jumps undertaken. Thus Ebben et al. Some studies may also have used drills that failed to elicit appropriate actions from muscles fibers and motor units Ebben et al.

In this respect, Häkkinen stated that a major part of the improvements during the initial weeks in ballistic-type strength training is probably due to adaptations of the neural system, such as increased motor unit firing frequency, improved motor unit synchronization, increased motor unit excitability, an increase in efferent motor drive, and improved co-activation of the synergist muscles.

The EMG signal is sensitive to the layer of fatty tissue lying between the electrode and the muscle, and this can lead to inaccuracy in the results obtained with the application of surface electromyography Farina and Mesin, ; Bartuzi et al.

Increases in sub-cutaneous fat could weaken the EMG signal Kuiken et al. However, we ensured that the percentage of body fat did not change significantly during training Table 5. Further, it seems that the exercise intensity number of jumps per session and hurdle jump height was insufficient to induce more significant improvements in both neural and physical performance.

The current training program did not augment average power or peak torque. Similarly, Wilkerson et al. Fry et al. However, Hewett et al. Myer et al. Gabriel et al. However, the current results demonstrated a significant increase in the maximal CSA of leg muscle without gains in peak torque or average power.

It would appear that the increase in muscle power is dependent on the improvement of mean thigh CSA which was not significantly increased in this study and not on maximal thigh CSA. In this context Moritani et al. Furthermore, our results are going against what has been suggested by Bobbert et al.

Given that within the current program the heights of 40 and 50 cm have not led to important improvements, it is possible that for players who are already accustomed to performing many jumps during their usually activities, it is necessary to extend the intensity of the jumps and to plan programs with higher heights.

The neuromuscular adaptations also seem responsible for the improvements of sprinting, agility and squat jumping height and speed. An extension of the duration of the plyometric program and an increase in exercise intensity might have enabled participants to achieve significant improvements in sprints and jumping performance.

However, since vertical jumping and muscle strength are crucial qualities for basketball players, the absence of increases in strength points to a possible need to combine resistance training with a plyometric regimen in order to maximize gains in basketball playing ability.

The current investigation was conducted on adult female basketball players at a specific level of competition, and there is a need to extend these results to cover other age and gender groups, and other skill levels.

It also remains interesting to see and compare the observed trends to enhancements even if they are not all statistically significant. The present study underlines the limited practical contribution of the integration of an 8-week plyometric program into standard in-season skill-based training in terms of improvements in sprinting, jumping and the ability to change direction in elite female basketball players.

Given that some previous studies of adult basketball players have yielded a more positive response, we may suggest that the pattern of PT chosen 72— jumps per session was insufficient to enhance determinants of basketball performance, despite some trends suggestive of neural adaptations.

The studies involving human participants were reviewed and approved by the ISSEP — Ksar Said Institutional Review Committee for the ethical use of human subjects, according to current national laws and regulations. MSC and MJ contributed to formal analysis and supervised the study.

YC, MH, and GA investigated the study and performed the methodology. MSC and YC contributed to the project administration.

YC, MH, and MSC wrote the original draft of the manuscript. RS, MSC, and KS wrote, reviewed, and edited the manuscript. All the authors contributed to the article and approved the submitted version. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

The authors acknowledge the Prof. Hajer Rahali-Khachlouf Department of Physical and Rehabilitation Medicine, Military Tunis Hospital, Tunisia for precious experimental help. Arazi, H. Enhancing muscular performance in women: compound versus complex, traditional resistance and plyometric training alone.

Musculoskelet Res. doi: CrossRef Full Text Google Scholar. Asadi, A. The effects of plyometric training on change-of-direction ability: a meta-analysis.

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Bianchi, M. Comparative effects of single vs. double weekly plyometric training sessions on jump, sprint and change of directions abilities of elite youth football players. Fitness 59, — Bobbert, M.

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Acta Physiol. Bouteraa, I. Effects of combined balance and plyometric training on athletic performance in female basketball players. Strength Cond. Chelly, M. Comparison of muscle mechanical and histochemical properties between young and elderly subjects. Effects of 8-week in-season plyometric training on upper and lower limb performance of elite adolescent handball players.

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A meta-analysis. Sport 13, — Delecluse, C. Influence of strength training on sprint running performance. Current findings and implications for training.

Delextrat, A. Strength, power, speed, and agility of women basketball players according to playing position. Durnin, J. Body fat assessed from total body density and its estimation from skinfold thickness: measurements on men and women aged from 16 to 72 years.

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Wilkerson, G. Neuromuscular changes in female collegiate athletes resulting from a plyometric jump-training program. Ziv, G. Vertical jump in female and male basketball players—a review of observational and experimental studies. Keywords : ability to change direction, vertical jumping, electromyographic activity, peak torque, peak power.

Citation: Cherni Y, Hammami M, Jelid MC, Aloui G, Suzuki K, Shephard RJ and Chelly MS Neuromuscular Adaptations and Enhancement of Physical Performance in Female Basketball Players After 8 Weeks of Plyometric Training.

Received: 29 July ; Accepted: 31 December ; Published: 21 January Copyright © Cherni, Hammami, Jelid, Aloui, Suzuki, Shephard and Chelly. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice.

No use, distribution or reproduction is permitted which does not comply with these terms. When a movement or reflex is initiated, either the motor cortex or the central nervous system signals the motor unit to activate.

At this point the motor neuron discharges, causing the muscle to contract. Motor units have different sensitivities or thresholds that determine how fast an electrical charge should be sent to create a contraction. High threshold motor units are more dominant in type II muscle fibers.

By utilizing plyometric training, the discharge rate from high threshold motor units and the efficiency of signals from the central nervous system and motor cortex increases to allow for rapid muscle activation and contractions.

Strength training combined with explosive movements can also greatly increase RFD in all ages. Reactive Strength Index RSI is a fairly accurate way of identifying the effectiveness of a plyometric training protocol.

RSI is calculated by taking the jump height divided by the time on the ground or, alternatively, flight time divided by ground contact time. Ground contact time, defined as the time from the start of a jump to take-off, is an important variable to consider because this takes into account the eccentric, amortization, and concentric phases of a jump.

If jump height goes up then RSI goes up, if ground contact time decreases then RSI increases. The stretch-shortening cycle SSC is a concept described by different mechanical and neurophysiological models that explains how an eccentric loading or pre-stretch can lead to a concentric muscle action that has enhanced force production compared to the same movement performed without a pre-stretch.

The two widely accepted models used to describe how the stretch-shortening cycle occurs are the biomechanical and neurophysiological model. In the biomechanical model, the muscle and tendon together are considered the musculotendon unit.

When the musculotendon unit is rapidly and forcefully stretched, like in the pre-stretch of a counter movement jump, work is being performed through lengthening of the muscle and tendon.

The work performed is then absorbed in the form of elastic energy by the stretched muscle and tendon. There is elastic energy stored as the rubber band pulls back. When the rubber band is released from its stretched position, a greater force production is achieved.

Elastic energy releases when a concentric or shortening of the muscle happens following a pre-stretch. The magnitude, rate, and duration of a stretch will determine the amount of elastic energy that can be released to increase the force production of a musculo-tendon unit.

It is important to note that elastic energy from the muscle and tendon decreases the longer it takes to start a contraction. If a pause lasts more than one second, cross bridging in the muscle cell detaches and potential energy decreases dramatically.

Muscle spindles are located in the intrafusal fibers of the muscle. The greater the rate and magnitude of the stretch, the greater the concentric action. Another factor to consider is the golgi tendon organ GTO.

The GTO is in the musculotendinous unit, which plays a protective role in preventing overstretching by contracting the antagonist muscle. For example, the quad is stretched rapidly and the hamstring contracts to limit further rapid stretching or damage to the quad.

In plyometric training, the more the GTO is inhibited or turned off, the more muscle fibers can be utilized to generate force and create stiffness or pre-activation of the agonist muscle to allow for a greater force return.

There is a pre-activation that occurs in the eccentric or stretching phase of a movement. This occurs because as a muscle stretches rapidly, other muscles are activated to slow the stretch and stiffen a limb for action.

The stretch shortening cycle contributes to force production due to pre-activation of the leg muscles before a jump, a stretch-reflex that occurs with the nerves, a recoil of elastic energy of the musculotendinous unit and the amount of cross bridges in the eccentric phase in the muscles fiber.

There are 3 stages that explain how the stretch shortening cycle is used in explosive movements. These are the eccentric, amortization, and concentric stages. An eccentric phase of the stretch shortening cycle requires a pre-stretch, also referred to as a braking or eccentric action of an exercise.

The eccentric phase begins when force is generated into the ground to prevent a free-fall downward. During this phase, elastic energy is stored into the muscle and tendon as it is stretched. The more eccentric or braking force generated, the greater the rate of concentric force for the jump.

In addition, at this stage there is a reflex created in response to a rapid stretch on the muscle. This reflex is a stimulated muscle spindle that sends information to the spinal cord.

Think of jumping, once lowering into the jump, eccentric forces are created to allow for a controlled fall versus a free fall. The faster and more forceful the drop, the more power is created.

For example, in a countermovement jump, this is when the body is as low as possible right before propulsion. In this stage, pre-activation of the muscle has been created from the eccentric phase to generate stiffness in the muscle and joint.

The longer the delay in this stage, the more energy that will be lost towards force production. A concentric action of the muscle is a shortening of the muscle. If there is a concentric action immediately following the eccentric action, then an increase in force production occurs to create propulsion or flight.

The increased force production at this stage comes from elastic energy released from the musculotendinous unit biomechanical model and the reflex action of the muscle spindles neurophysiological model.

Plyometric training is used progressively to allow for increased excitation of high threshold motor neurons, increased leg stiffness prior to a jump, a decrease in GTO sensitivity, and enhanced feedback from the central nervous system CNS to create enhanced performance.

Exercise selection, frequency of training, volume of training, recovery of training and intensity of training are all important considerations. It has been shown that there is no difference between volume, intensity or a mix of volume and intensity progressions on countermovement jumps CMJ , squat jumps, sprinting and agility.

Plyometric training should start with bilateral and work to unilateral in lower limb exercises as experience increases. When considering horizontal plyometric exercises like bounding, adequate technique in vertical jumps should precede horizontal jumps.

In addition to exercise selection, for plyometric training, personal trainers will need to keep in mind that the surface their client is training on is important. A softer surface, like grass, is preferred over surfaces like concrete, while surfaces like trampolines are not practical for exercise.

Some exercises are ideal for the sport or goal. For instance, horizontal plyometric exercises are more beneficial to improve sprints. Plyometric training should be performed times per week to increase performance.

It seems that with moderately trained athletes, using high intensity exercises one session per week for seven weeks is enough to induce changes, with two per week being optimal.

Plyometric training volume is based on the number of contacts with the ground. These contacts can be counted from multiplying sets by the total number of reps. Technique and experience should be considered when determining the volume needed in a program.

More is not better in plyometric training. There seems to be an optimal amount of volume that allows adaptations and performance to occur. An optimal amount of ground contacts for beginners is 60 ground contacts per session; however, to generate greater benefits in sprint performance, higher volume is recommended.

For more intermediate athletes, programming contacts per week has been shown to be effective for increases in performance. For more advanced athletes it is recommended that or more ground contacts be made per session. Extraneous volume may have the same benefits as a lower volume of ground contacts, therefore, it is advised to stay between ground contacts per session for advanced athletes.

Research suggests that seconds in between sets and 30 seconds in between repetitions elicits the most beneficial adaptations.

Have a question? Ask us here. Plyometric training Plyometric training adaptations any movement Plyometricc exercise activity that involves a rapid eccentric Plyometric training adaptations Plyometrid followed by a rapid traininv contraction. Generally speaking, plyometric modalities involve some form of jumping, hopping, or skipping. Due to the range of beneficial adaptations that occur with proper plyometric training, fitness professionals should be familiar with the plyometric exercise technique and program design principles to safely and effectively integrate plyometric training into client programs.

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This part of plyometry is where Whey protein powder accumulated energy is released to throw an object farther, jump more, or kick a ball faster. In this phase, the force of concentric muscle Plyoometric is united trajning the energy accumulated by the stretching reflex.

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Plyometric training requires high levels of strength in very short spaces of time. Plyometric exercises will not be effective if this is not taken into account and the athlete does not intend to move at maximum speed by minimizing the time between the eccentric and concentric component.

There are devices that facilitate the measurement of plyometric training, but it is one of the most difficult methods to measure since different variables such as speed and range of motion, body mass and execution with one or both limbs influence. When programming plyometric exercises we must take all this into account.

Plyometric training requires going through different phases, an aspect that many coaches dismiss and leave aside Boyle, The athlete must be able to land and absorb the impact first eccentric componentbefore adding explosiveness concentric component. Once we know how to land correctly, we can add dynamic movements by increasing the number of planes and directions.

Little by little we will increase the load with jumps from a height, using unilateral supports instead of bilateral or with different materials such as fences and jump drawers. This set of three exercises follows the progression discussed in the previous paragraph.

First, we perform a side jump without that stretch-shorten cycle video 1. We will do it only to learn how to absorb the impact. In the following exercise, the three components of the movement are performed on an easy level video 1.

Finally we introduce a fall from a certain height that precedes the side jump 1. This time we attacked the upper body with a medicine ball throw. Following the same line above, we will progress the movement with three different exercises.

The transfer of these exercises can be focused on sports such as basketball where passes and ball throws are the basis of the game. The first exercise of the three is performed on the knees to give stability and to limit the range of motion video 2. The second exercise is executed standing up and that stretch-shorten cycle already appears video 2.

Finally, a new plane of motion is introduced with the rotation video 2. In the first exercise we learn to absorb the blow with a low intensity video 3. In the third exercise of this sequence, plyometry does appear with continuous jumps to two legs forward video 3.

In the last exercise we added extra load by jumping from a raised surface and having to jump to another elevated surface in the shortest possible support time video 3. Carmelo Bosco during the s proposed a simple system for measuring jumps: the ergojump. This system consisted of a contact mat that measured the suspension time and the support time.

Currently they have greatly improved these systems of measurement of jump height, flight time and all the variables that surround plyometric and strength training. Linear encoder allows us to emulate expensive force platforms, giving us valid and effective information to know if our programming is being useful for our athletes.

In addition, it can show us if the athlete is fatigued in the warm-up of a session since, knowing what his jumping height is, we can compare with that of the current session and evaluate if he is in a position to perform the session.

If his jump is well below his normal numbers, we will refer that athlete to another type of work since he has not yet recovered from the previous training or the match played Watkins et al. The device to measure the speed of the jump will also give us information about how many jumps are enough to program each series.

Therefore, that athlete will perform the plyometric exercise until it yields a result on the VBT device of 0. It is tremendously useful to save us the complex task of programming plyometric training, an aspect of which we have more and more information, but which is not as individualized as it is to work with a VBT device Liao et al.

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Plyometric Training: Increase Your Power. July 27, What Is Plyometric Training? Plyometric Training Technique Basic components of plyometric patterns Plyometric training consists of three components that follow each other quickly: an eccentric phase where movement is stopped, a cushioning phase and a concentric phase in which we take advantage of the energy released by the stretching reflex.

Eccentric component The eccentric component is also known as the deceleration phase. Depreciation components Between the eccentric and the concentric component there is a time in which the muscle goes from stretching and accumulating elastic energy to releasing it in the next concentric phase.

Concentric component The last component of the stretch-shorten cycle is the concentric one. Benefits of Plyometric Exercises Plyometrics exists in all sports that require movement: a change of direction to stand out from the defender in football, bend your knees before jumping for a rebound in basketball, sprinting, etc.

Build explosive strength with plyometric training Plyometric training requires high levels of strength in very short spaces of time. Examples of good plyometric exercises Plyometric training requires going through different phases, an aspect that many coaches dismiss and leave aside Boyle, VIDEO 1.

Lateral bound VIDEO 1. Lateral bound repeat VÍDEO 1. VÍDEO 2. Kneeling medicine ball overhead trhow VÍDEO 2. Medicine ball step and overhead throw VÍDEO 2. Medicine ball rotational throw Progresión hacia Depth jump to box jump In the first exercise we learn to absorb the blow with a low intensity video 3.

VÍDEO 3. Non-counter movement NCM broad jump VÍDEO 3. Linear hurdle jump with stick VÍDEO 3. Continous broad jump VÍDEO 3. Depth jump to box jump Increase your performance with VBT devices Carmelo Bosco during the s proposed a simple system for measuring jumps: the ergojump.

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These disparate results may reflect differences in the type and intensity of programs and the height of the jumps undertaken. Thus Ebben et al. Some studies may also have used drills that failed to elicit appropriate actions from muscles fibers and motor units Ebben et al. In this respect, Häkkinen stated that a major part of the improvements during the initial weeks in ballistic-type strength training is probably due to adaptations of the neural system, such as increased motor unit firing frequency, improved motor unit synchronization, increased motor unit excitability, an increase in efferent motor drive, and improved co-activation of the synergist muscles. The EMG signal is sensitive to the layer of fatty tissue lying between the electrode and the muscle, and this can lead to inaccuracy in the results obtained with the application of surface electromyography Farina and Mesin, ; Bartuzi et al. Increases in sub-cutaneous fat could weaken the EMG signal Kuiken et al. However, we ensured that the percentage of body fat did not change significantly during training Table 5. Further, it seems that the exercise intensity number of jumps per session and hurdle jump height was insufficient to induce more significant improvements in both neural and physical performance. The current training program did not augment average power or peak torque. Similarly, Wilkerson et al. Fry et al. However, Hewett et al. Myer et al. Gabriel et al. However, the current results demonstrated a significant increase in the maximal CSA of leg muscle without gains in peak torque or average power. It would appear that the increase in muscle power is dependent on the improvement of mean thigh CSA which was not significantly increased in this study and not on maximal thigh CSA. In this context Moritani et al. Furthermore, our results are going against what has been suggested by Bobbert et al. Given that within the current program the heights of 40 and 50 cm have not led to important improvements, it is possible that for players who are already accustomed to performing many jumps during their usually activities, it is necessary to extend the intensity of the jumps and to plan programs with higher heights. The neuromuscular adaptations also seem responsible for the improvements of sprinting, agility and squat jumping height and speed. An extension of the duration of the plyometric program and an increase in exercise intensity might have enabled participants to achieve significant improvements in sprints and jumping performance. However, since vertical jumping and muscle strength are crucial qualities for basketball players, the absence of increases in strength points to a possible need to combine resistance training with a plyometric regimen in order to maximize gains in basketball playing ability. The current investigation was conducted on adult female basketball players at a specific level of competition, and there is a need to extend these results to cover other age and gender groups, and other skill levels. It also remains interesting to see and compare the observed trends to enhancements even if they are not all statistically significant. The present study underlines the limited practical contribution of the integration of an 8-week plyometric program into standard in-season skill-based training in terms of improvements in sprinting, jumping and the ability to change direction in elite female basketball players. Given that some previous studies of adult basketball players have yielded a more positive response, we may suggest that the pattern of PT chosen 72— jumps per session was insufficient to enhance determinants of basketball performance, despite some trends suggestive of neural adaptations. The studies involving human participants were reviewed and approved by the ISSEP — Ksar Said Institutional Review Committee for the ethical use of human subjects, according to current national laws and regulations. MSC and MJ contributed to formal analysis and supervised the study. YC, MH, and GA investigated the study and performed the methodology. MSC and YC contributed to the project administration. YC, MH, and MSC wrote the original draft of the manuscript. RS, MSC, and KS wrote, reviewed, and edited the manuscript. All the authors contributed to the article and approved the submitted version. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. The authors acknowledge the Prof. Hajer Rahali-Khachlouf Department of Physical and Rehabilitation Medicine, Military Tunis Hospital, Tunisia for precious experimental help. Arazi, H. 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Plyometric Training	Supplementary Information. CAS Google Scholar Marta, C. Young WB, Wilson GJ, Byrne C. Journal of Strength and Conditioning Research, 27 10 , — Influence of surface on muscle damage and soreness induced by consecutive drop jumps. However, if you took a conventional two-legged depth jump from a 90cm platform and compare it against a single leg depth jump off a 15cm. Article CAS PubMed Google Scholar Latash, M.
Review of Literature: Neuromuscular Adaptations to Plyometrics	The main findings of our study were that PT increased the thickness of different muscles in the lower limbs as well as an increase in the pennation angle of rectus femoris, and fascicle length of the vastus lateralis and rectus femoris. PubMed Google Scholar Nicol C, Avela J, Komi PV. Effects of a plyometrics intervention program on sprint performance. The normality of data was tested using the Shapiro—Wilk test. Sport 16 1 ,
Adaptations to Plyometric Training - Causes and effects table in A Level and IB Physical Education	Paired changes in electromechanical delay and musculo-tendinous stiffness after endurance or plyometric training. A large and unclear effect was observed for healthy individuals [ 41 , 57 ] and also healthy adolescents [ 37 ], a moderate effect for basketball players [ 53 ] and individual sport athletes [ 48 ], and a small effect for athletes from general sports [ 39 ]. All authors read and approved the final manuscript. Four independent reviewers RLK, LBRO, JDP and DD screened potentially relevant articles by analyzing titles, abstracts and full texts of the respective articles to elucidate their eligibility. Plyometrics and Potentiation For a less trained athlete who has trouble projecting their body the Staggered Stance Broad Jump might be a suitable exercise, both from a learning and intensity perspective. In the last exercise we added extra load by jumping from a raised surface and having to jump to another elevated surface in the shortest possible support time video 3. Any product that may be evaluated in this article or claim that may be made by its manufacturer is not guaranteed or endorsed by the publisher.
Chapter Principles of Plyometric Training	The effects of 4-weeks of plyometric training on reactive strength index and leg stiffness in male youths. The publication dates of the meta-analyses included in this umbrella review ranged from to Toumi H, Best TM, Martin A, et al. It is one of the least studied aspects of plyometric training Ramirez-Campill, et al. J Sports Med Phys Fit.

Plyometric Plyoemtric PLY is a very popular form of physical conditioning of healthy individuals trainning has been traininf studied over the Incorporating healthy fats in the diet 3 Fat Burning Boost. Trzining this article, we critically review the Fat Burning Boost literature related to lower-body Fat Burning Boost and its effects on human neural and musculoskeletal systems, athletic performance and injury prevention. We also considered studies that combined lower-body PLY with other popular training modalities, as well as studies that applied PLY on non-rigid surfaces. The available evidence suggests that PLY, either alone or in combination with other typical training modalities, elicits numerous positive changes in the neural and musculoskeletal systems, muscle function and athletic performance of healthy individuals. Specifically, the studies have shown that long-term PLY i. Furthermore, short-term PLY i.