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Plyometrics
Power gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
3/5
Hypertrophy
2/5
Strength
2/5
Power
5/5
Parameters
- Sets
- 2-5
- Reps
- 5-7
- Intensity
- poids de corps (30-50% pour ajout de charge)
- Rest
- 2-3min
Principle
Combine a rapid muscle stretch (eccentric) followed immediately by an explosive contraction (concentric). Plyometric exercises use elastic energy stored in tendons and muscles. Typical movements: jumps, bounds, throws.
Benefits
- Vertical jump and speed development
- Direct transfer to team sports
- Maximal fast-twitch fiber recruitment
Practical Example
Box Jumps: 4 sets x 6 jumps onto box. Jumping Lunges: 3 sets x 5 reps per leg. 2-3min rest between sets.
Safety Tips
Proper landing surface (mats). Never on cold joints. Master landing technique (knees bent, back straight). Avoid if joint problems.
