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Summary landen, concentrisch en excentrisch werk in plyometrie
- Établissement
- Universiteit Hasselt (UHasselt)
staat er al eens in denk ik maar landen, concentrisch en excentrisch werk in plyometrie
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Today we are going to talk about the myths that plyometrictraining can cause injury.
One of the biggest things with plyometric training is learning how to land. And a lot of times people
ruin that part of it trying to jump ahead to get that high end plyometric work that they
see on Instagram and Twitter but they forget the important basics.
so we're going to look at today, is we're going to attempt to talk through all the active
landing components of plyometric training. Hone down on those basics that we can start to work
with.
- tall too short landings
- most important things about these is looking for that active ankle, active footwork
making sure that we teach the athlete how to land and not just drop into a standing
position
- important thing about this is we're going to get the athlete to be as long as possible,
as tall as possible. so can I get you to reach up as high as you can up on the tippy
toes. one my mark we're going to get her to drop into a strong base athletic
position.
- you can see as she drops down she pulls herself into that position she doesn't just
let herself fall.
- we can see nice active ankle we can see strong knee position and she holds that
base position
- From that we start to look at can we challenge Katie in a different position? Most of
the time it's going to be a unilateral position so we're going to work around Katie
standing tall and you're going to drop into the same position this time single leg form.
- Single Leg Drop
- standing tall, set, drop
- important thing about this she's still going to actively pull herself down we're going
to make sure that the ankle , knee and hip are in nice and strong position.
- we're making sure that her knees not collapsing in it's a nice strong position over
that second toe.
- Concentric Power
- started to work on that landing perspective and the idea is that Katie starts to get
really strong in that position. we can start to say right she's earned the right to be able
to do some concentric power work so landings achieved now we're going to move on
to a little bit of concentric power.
- what I mean by that is everything that's explosive in that vertical position going up
but it's very minimal landing.
- one of the biggest issues with landing and plyometric training is that eccentric part
of it that lengthening of the tissues. teach around the position of that
lengthening and making sure that her eccentric component is good.
- we want to start to teach her the concentric component but we want to make sure that
we have really strong starting positions. so what we're going to start with is a squat
jump.
- Squat Jump
- Concentric power we want to look at killing any counter movement. so we
don't want that eccentric utilization. so what katie is going to demonstrate
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