LCML1kICS:

kC1CCCL ICk kCGkLSSICN

LLAkN 1C IUM LIkL nANCCCk
LCML1kICS DLIINLD
Also known as "[ump Lralnlng" or "plyos", are
exerclses based around havlng muscles exerL
maxlmum force ln as shorL a ume as posslble,
wlLh Lhe goal of lncreaslng boLh speed and
power. 1hls Lralnlng focuses on learnlng Lo move
from a muscle exLenslon Lo a conLracuon ln a
rapld or "exploslve" way, for example wlLh
speclallzed repeaLed [umplng. lyomeLrlcs are
prlmarlly used by aLhleLes, especlally hlgh
[umpers, Lo lmprove performance, and are used
ln Lhe Lness eld Lo a much lesser degree.
nIS1Ck
Dk. UkI VLkknCSnANSk
1ralner of Lhe SovleL Clymplc ALhleLes
ueemed 1he laLher of lyomeLrlcs"
known for developlng Lhe rsL form of
plyomeLrlcs called Lhe SPCCk ML1PCu" ln
Lhe early 1980s
CuoLe l am noL Lhe faLher of plyomeLrlcs"
nIS1Ck cont.
Dk. MICnALL LSSIS
Leacher, sporLs performance Lralner,
blomechanlsL and auLhor
Pas done work Lranslaung, adapung and
lmplemenung sporLs Lralnlng meLhodology
from Lhe former SovleL unlon
Pas LranslaLed and lmplemenLed work by ur.
verkhoshansky

nIS1Ck cont.
IkLD WIL1
Amerlcan Clymplan
Won Lhe !ames L. Sulllvan Award for besL
amaLeur aLhleLe ln Lhe uS ln 1930
lnducLed lnLo Lhe nauonal 1rack and lleld Pall of
lame ln 1981
Colned Lhe Lerm "LCML1kICS" whlle
observlng SovleL aLhleLes ln 1973
SCVIL1 1kAINING
kLAC1IVL A8ILI1
A 8lnClLL Cl nLu8CMuSCuLA8 P?SlCLCC?
8LLlMlnA8? S18L1CP Cl A MuSCLL lnC8LASLS
1PL WC8klnC LllLC1 Cl l1S Su8SLCuLn1
CCn18AC1lCn
1PL CAln ln S18LnC1P ACPlLvLu AS A 8LSuL1
Cl 8LLlMlnA8? S18LC1PlnC, uLLnuS Cn l1S
SLLu Anu LLnC1P, 1PL lAS1L8 1PL S18L1CP,
1PL C8LA1L8 1PL AuuLu S18LnC1P.
1nL "SnCCk ML1nCD" 8
Dk. VLkknCSnANSk
1he reglme, ln whlch an exLernal reslsLance ls
acuvely overcome aer belng preceded by a
sharp prellmlnary sLreLch of Lhe muscles, ls mosL
eecuve for Lralnlng exploslve sLrengLh
(verkhoshansky, 1960). 1hls Lechnlque ls called
Lhe Shock MeLhod for developmenL of exploslve
sLrengLh and reacnve ab|||ty. (verkhoshansky,
1961)
SnCCk ML1nCD GUIDLLINLS
1. MagnlLude of load ls deLermlned by wL. and hL. of lLs free-
fall (preference glven Lo hlgher hL. over heavler wL.)
2. Amoruzauon phase should be of mlnlmum durauon
3. Should be preceded by proper warm-up of muscles
lnvolved
4. lnlually, shock exerclse should noL exceed 8-10 reps per
seL (A1 llmlLauons)
3. 8esL lnLervals should range beLween 6-8 mlns.
6. Alm Lo lncrease speed and accelerauon of Lhe Lakeo
movemenL before lncreaslng Lhe drop helghL
7. Cpumal [ump helghL ranges from 30 Lo 43 ln.

LN1Lk Dk. LSSIS
ln hls Lranslauon, ur. ?essls deLermlned LhaL ur.
verkhoshansky's Shock MeLhod was based
prlmarlly on Lhe S1kL1Cn kLILLk and Lhe
recrulLmenL of IAS1 1WI1Cn MUSCLL II8LkS (I1).

stretch reex: A reex conLracuon of a muscle ln
response Lo sLreLchlng of an auached Lendon or of
Lhe muscle lLself.
fast tw|tch musc|e hbers: llbers LhaL are sulLed for
hlgh-force, shorL durauon acuvlues

GL11ING 1nL MCS1 CU1 CI 1nL
S1kL1Cn kLILLk
Muscles and nervous sysLem musL be fresh
vlgorous warm up and muscle acuvauon are
mandaLory
LxecuLe exploslve plyomeLrlc Lralnlng durlng
Lhe beglnnlng of rouune
When faugue seLs ln, dlsconunue exploslve
Lralnlng
1kUL]LkLCSIVL LCML1kICS
1here ls a common mlsundersLandlng of Lhe
Lerm "LCML1kICS"
Wldespread mlsuse of plyomeLrlcs ls also
common
ulsungulsh Lhe dlerence beLween 1kUL
LCML1kICS and Lhe more common IUM
1kAINING
1kUL LCML1kICS musL be execuLed wlLhln
0.13 Lo 0.2 of a second.
CCMMCN LkLkCISLS USLD 1C
DLVLLC LkLCSIVL CWLk
SUA1 IUM
SCISSCk IUM
SkA1Lk nCS
IUM kCL
LC USn US
MLD 8ALL CWLk US
MLD 8ALL SLAM
MLD 8ALL kC1A1ICNAL 1nkCW
MLD 8ALL CnLS1 ASS
WnLkL DC LCML1kICS II1 IN1C
CUk kCGkAM?
ueLermlne whaL Lralnlng adapLauon you wlsh Lo
galn upon compleung your program.
lyos should be lnLroduced laLe ln Lhe Lralnlng
cycle approachlng compeuuon or evenL.
Should be lmplemenLed early ln Lhe Lralnlng
sesslon aer Lhe aLhleLe has compleLed a proper
warm up and muscle acuvauon rouune.
Should be lmplemenLed early ln Lhe Lralnlng
week when Lhe aLhleLe ls physlcally and menLally
fresh.
nCW MUCn IS LNCUGn?
rograms can range from 6 Lo 12 weeks
2 Lo 3 Lralnlng sesslons per week
rogram des|gn shou|d be deve|oped w|th a
spec|hc outcome |n m|nd. Imp|emennng 1kUL
LCML1kICS |nto an unsound tra|n|ng
program exposes the ath|ete to h|gher |n[ury
r|sks.
WnA1 IS 1nL kCLk IN1LNSI1 AND
VCLUML?
8epeuuons range from 8-12
(Lhe hlgher Lhe lnLenslLy and complexlLy, Lhe lower
number of repeuuons)
LasLern Lurope SporLs SclenusL suggesL 6 Lo 10
seLs for mosL exerclses
8usslan SporL SclenusL recommend 3 Lo 6 seLs
*Number of sets and reps shou|d NC1 be d|ctated
by exerc|se |ntens|ty on|y but a|so by ath|ete's
cond|non, execunon of each rep, and the va|ue of
the outcome.
AkL LCML1kICS AkCkIA1L ICk
CUNGLk A1nLL1LS?
roper progresslon ls mandaLory. !ump Lralnlng ls oen
a beuer cholce.
Why [ump Lralnlng and plyomeLrlcs for klds?
lncreased muscular endurance
lncreased muscular sLrengLh
lncreased muscular power
lmproved balance
Lnhanced aglllLy
lmproved reslsLance Lo ln[ury
Lnhanced sporLs performance
A more posluve amLude Loward compeuuve acuvlues
AkL LCML1kICS LIILC1IVL WI1n
ILMALL A1nLL1LS?
ue Loes and colleagues found LhaL females have a
hlgher raLe of ACL ln[ury Lhan males ln 11 of Lhe 12
sporLs sLudled. lemales have an ln[ury raLe LhaL ls 1.3
Lo 4.6 umes hlgher Lhan males.
uynamlc muscular conLrol of knee [olnL allgnmenL,
speclcally dlerences ln muscle recrulLmenL, rlng
pauerns, and sLrengLh, may be parually responslble for
Lhe gender dlsparlLy ln lncldence of ACL ln[ury (Zazulak
eL al. 2003). 1here ls evldence LhaL neuromuscular
Lralnlng alLers muscle rlng pauerns, decreases landlng
forces, lmproves balance, and reduces ACL ln[ury
lncldence ln female aLhleLes (Peweu eL al. 2003c)
LCML1kICS AND ILMALL A1nLL1LS
cont.
Peweu and colleagues recenLly compleLed a
sysLemauc revlew of Lhe publlshed sLudles of
lnLervenuons LargeLed Loward ACL ln[ury
prevenuon ln female aLhleLes. llve of Lhe slx
sLudles revlewed demonsLraLed slgnlcanL
reducuon of ln[urles ln general, four of Lhe slx
showed reducuon of knee ln[urles, and Lhree of
Lhe slx showed reducuon of ACL ln[ury raLes
speclcally. 1he common componenLs of Lhe
eecuve lnLervenuons emphaslzed p|yometr|c
power, blomechanlcs and Lechnlque, sLrengLh,
balance, and core sLablllLy.
ULS1ICNS?
1nANkS!
1nL UL1IMA1L LkICkMANCL CCMLLk
1ULSA, CkLAnCMA
74146
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